Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
Week 6 of 8
In 15 minutes
Deadlifts (unbroken) 2 x 5 @ same bar weight (write the weight used down)*
*Add 5-10 pounds to the bar from last week
Warm-up the deadlift accordingly before beginning
Regular WOD
20 minute AMRAP
a) Snatch Pulls (135#/95#) – 5
b) Handstand Push-ups – 10
c) Double-Unders – 50*
*Lateral Jumps if modifying
WODKILLERS
20 minute AMRAP
a) Snatch Pulls (155#/105#) – 5
b) Handstand Push-ups (25#/10#) – 10
c) Double-Unders – 50*
*3 burpees for errors/stopping
If desired, post scores to comments!






8RDS, Rx’D
10 rounds rx’d
(Rx) 4 Rds + 10 DU. (looked easier on the board)