In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: HSPU scales and efficiencies and the perfect push-up

Part 2 – Conditioning: “Guard Dog”

Performance:  10 Min AMRAP of:

  • 12 TTB
  • 8 Deadlift (225/155lb)
  • 12 HSPU
  • 8 DLs

Fitness: 10 Min AMRAP of:

  • 12 Kipping Knee ups or sit-ups
  • 8 Deadlift @ 55-60% of your 1RM
  • 12 Seated strict press with DBs
  • 8 DL

Want more? Pick a challenge and complete it!

  • One mile run for time
  • 1000m Row for time
  • 60 seconds of burpees to a 6″ target
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