Warm Up:
2 Rounds
20 sec downward dog
20 sec upward dog
10 quadruped rock backs
8 adductor rock backs
10 stationary inch worms
10 kb rdl (each side)
WOD:
Every 3 mins for 24 Mins ( 8 sets)
– 400m run
10 box jumps (24/20)
1 deadlift
* For the deadlift, athlete chooses the weight each round, warm up to a weight you think you will use, then begin. Score is the total pounds moved. ( you can take more than 1 attempt at the deadlift but only the highest weight lifted each round counts)