WODScreen

WARM UP

400m run / 2:00 Machine

– then –

Full Body Hop Race
Split class into 2-3 or 4 groups and have members „race“ for 2-4 rounds taking a little break between each round

-into-

15/15 Ballistic Leg Swings
2x 10-15sec Bottom Dip support Hold

WORKOUT

Deadlifts
– 2 x 3-5 Deadlifts @ Empty Bar, Control Eccentric over 3 seconds
– 5 @ Light, Control Eccentric
– 5 @ Moderate
– 5 @ Workout Weight

—

Ring Dips / Box Dips
– 5 Jumping Ring Dip, Control Eccentric / 5 x 1/2 ROM Box Dip, Control Eccentric
– 2 x 3-5 Ring Dips / Jumping Ring Dips / Box Dips

—

Practice Round
– 3 Ring Dip / Modification
– 3 Bar Facing Burpees
– 3 Deadlifts

RX / Intermediate / RX Master

AMRAP 15
5 Strict Ring Dips
10 Bar Facing Burpees
15 Deadlifts @ RX (100/70kg) Int (60/43)

EXTRA

T Y M Pull Aparts
3 x 5 Reps*
* 1 Rep = 3 pulls, T+Y+M