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WOD

“Hook and Ladder” LBB DL (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Deadlifts

[On the 5:00]

2 Rounds:

15 Lateral Barbell Burpees

15 Deadlifts

[On the 10:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Deadlifts

RX+-135/95#

RX -95/65#

50-59 -75/55#, Step Over

60+ -55/45#, Just Burpees

Basics- 1 Rd =10 2 Rds= 5, 3 Rds=3,Barbell or PVC Just Burpees
DESCRIPTION

Each round of todays interval workout includes the same amount of work completed in 3 different iterations

You’ll work through the listed reps and rest with whatever time remain until the next window

With rest built in, we’re looking to move quickly through each interval

To ensure you have enough rest built in, each piece should take less than 4 minutes to complete

This gives you at least 1 minute of rest before beginning the next iteration

Record your time for each interval, as your final score is the sum total of these 3 efforts

LATERAL BARBELL BURPEES

This movement is completed laterally over a barbell

The chest and thighs hit the floor in the bottom

You can jump up or step up out of the burpee

There is no need to stand to full extension on the jump

DEADLIFT

We’ll use a light-moderate load here, with the emphasis on cycling larger sets

This should be a weight that you could complete for 30+ reps unbroken when fresh.

Make sure to use great form due to the lighter load and higher volume.

AFTER PARTY

: Body Armor SP PP PJ (No Measure)

Body Armor

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 15 Second hanging L-Sit or knee raise hold

You choose the weight

9 Strict Press

L Sit/ KR Hold

9 Strict Press

L Sit/KR Hold

9 Strict Press

L Sit/KR Hold

7 Push Press

L Sit/KR Hold

etc..