7.31.24 WOD

3 Rounds
:30 Row
8 Empty BB Good Morning
3 Squat Jumps
10 Banded Straight Arm Lat Pulldowns
3 Scap Pull Ups

Then…

week 4 of 6
Deadlifts
Every 2:00 x 6 Sets
Set 1: 8 @ 60-65%
Set 2: 6 @ 65-68%
Set 3: 4 @ 70-72%
Set 4: 4 @ 72-75%
Set 5: 4 @ 75+ %
Set 6: 10 Deadstop Deadlifts @ 55-60%
—
*after each of the first 5 sets complete 3 Box Jumps for Height with a step down

Then…

For Time:

400m run
30 Pull Ups
–
400m run
30 DB Bench
–
400m run
30 Box jumps
–
400m run