4 Sets:
500m Row
10 Deadlift @ 135/95lbs
100′ KB Farmer’s Carry @ 70/53lbs
10 Burpee Box Jump Overs 24/20”
–rest 2:30–
WODprep Strategy Top Tips:
Warm-up (10 minutes): We have some grip work today, so use some bar hangs and some farmer’s hold with lighter weights to warm up. Once warm there, practice a few burpee box jump overs for form.
Stimulus: Grip Endurance work and pacing practice
Strategy: Looking to build the engine today. Come out at a very sustainable row pace. Think 5k time or a touch slower. For the deadlift, aim for either unbroken or 9 + 1 and right into the farmer’s carry. If you can go unbroken there awesome, or take a quick break. Move smoothly on the burpee box jumpovers.
- Deadlift- Aiming to keep have a neutral spine and flat back, because these should be unbroken and smooth.
- Farmer’s Carry- Plan on holding onto these, but if you want to take a break, quick 25 foot breaks can be doable.
- Burpee Box Jump Overs- For your BBJO, use a jump back and step up method, aiming to land in a squat pattern and low on the box.
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