First Friday!

Warmup

400 M Run

3 Rds
5 Broad Jumps
10 Explosive Pulls
10 Good Mornings

Strength

Deadlift

(90%) x 2 reps
(75%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD

Open 13.2

10 Minute AMRAP

5 S2OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

  • You must use the same weight for S2OH and Deadlifts!