Warm-up: 2 minutes of DU’s practice… followed by: 3 sets of 10 Good mornings, 5 strict presses with unloaded bar… followed by 15 Burpees
Mobility: Posterior Chain Floss, Banded shoulder distractions, Band pull-aparts
Strength: Deadlift – 15 min of form work – 3 sets of 5 reps – with PERFECT form using the same weight: 70% of your 5 rep max. This is intended to be light form work – you should feel like: “Hey this is so light I could do like 4 more of these!” (This is deloading – we go for a 1RM DL on Halloween)
Conditioning: “Intro Benchmark” – 10 min time cap – (This is part of your Level I test! Complete the following under 6:30 for men, under 7:00 for women)
For time:
- Run 400m or row 500m
- 40 Squats (below parallel depth)
- 30 Sit-ups (using an Abmat, touching ground with hands and feet)
- 20 Push-ups (Body moves a single unit, floor to extension)
- 10 Pull-ups (Full extension under bar, chin over bar, one thick green band allowed to pass Level I)
Rest 3 minutes, then 7 min AMRAP of:
- 7 Box jumps
- 9 Toes through rings (or TTB)
- 11 KB swings
Suggested height for box is 30/24″, suggested KB is 30/24k
Score for WOD is time for Intro Benchmark and the rounds and reps for AMRAP.
