Brent takes his range of motion serious by going bottom of the sternum to bar.

Warmup:

Quickly

  • Run 400
  • Begin working up to your 1 rep max DL

WOD:

15 min.

  • 10/5/3/3/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1/1 Deadlift

Work up to a max weight deadlift. Take as many sets as necessary, however, you must use at least 7 sets.

-Then-

For time: In ANY Order: 30 min time cap. You choose the order, just get the work done.

  • 25 Ring Dips
  • 10 Double Unders
  • 25 Burpees
  • 10 Double Unders
  • 25 GHD Sit Ups
  • 10 Double Unders
  • 25 Pull Ups
  • 10 Double Unders
  • 25 Tire Flips
  • 10 Double Unders

Level 1 scaled:

  • Jumping Ring Dips -or- Banded Ring Dips
  • 10 Double Under attempts -or- 600 Singles per 10 DU <– suck it up buttercup
  • 75 Abmat sit ups for GHD
  • 2 x Jumping Pull Ups -or- Band assisted

Level 2 scaled:

  • Band assisted ring dips (No more than 1 purple band)
  • 20 Double Under attempts -or- 1600 Singles per 10 DU <– suck it up buttercup
  • 125 Abmat Sit Ups for GHD
  • Band assisted Pull Up (No more than 1 purple band)

Level 3: No scaling allowed (If you have to scale perhaps you should re-evaluate your level)