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 8 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
15-12-9-6-3 For Time
a) Front Squats (135#/95#)
b) Pull-ups
WODKILLERS
15-12-9-6-3 For Time
a) Front Squats (155#/105#)
b) Chest-to-Bars
If desired, post scores to comments!






6:40 as Rx’d
6:30 WK
Mitchell, You’re ready for the open!!! great time.
we’ll see, lets hope the ankle holds up
9:24 WK
6:18 (Regular WOD)
13:41 (75#) 33wks
WK – 7:55
(WK) 10:09
WODKILLERS: 12:07
Idk that I’m ready for this. Yesterday was rough!