* CrossFit Games “Week” Schedule HERE

WOD:

1) 5 Deadlifts + 5 Box Jumps: 1 Complex Every 2:00 for 10 sets

Warm-up as needed. Goal should be to have your sets heavier than last week, and to work to a higher box than last week. Deadlifts reps should be Touch and Go, Box Jumps should be very deliberate with a step down. The focus is hip extension/explosion not speed.

2) 10 minute AMRAP:

12 Ring Rows

9 Ball Slams 40/30

6 Burpees

Extra Work:

3) Single Arm Dumbbell Row: 4 set of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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