TOUCH N GO DEADLIFTS

A) Strength:

EMOM 6:

1) 3 Touch n Go Deadlifts @ 75%
– Warm-up with 3-4 sets of 2 reps each building to 75%.

2) Metcon Warm-up:

2 Rounds at "game speed" of:

25 Double Unders (25 Singles)
10 American KBS
3 Burpee Box Jumps
– Rest 60s –

B) WOD:

"Double Jump"

5 RFT: (18:00 Cap)

50 Double Unders (S = 30 DU's, 50 Singles)
20 American KBS (Rx = 53/35, S = 44/26, 35/26)
10 Burpee Box Jumps (Rx = 24/20, S = Burpees no Box)

C) Extra Credit:

1a) Banded Alphabet (2 x 1 full set on each side). Rest 30s.
1b) Glute March w/ 2s glute squeeze on each rep (2 x 10 each). Rest 30s.
*Use a mini band around the knees if possible.

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