Monday 9 October
Prehab:
Double Under skills
Banded warm up
DL Review
Deadlift
15 min to work up to a heavy (but not maximal) set of 3 Dead-Stop Deadlifts
“Double Trouble”
10 Deadlift 225/155
20 Double Unders
8 DL
40 DU
6 DL
60 DU
4 DL
80 DU
2 DL
100 DU
Post WOD:
Roll calves
Pigeon stretch
Work up to 80% on the deadlifts. Drop down in weight for the wod. It should be unbroken everytime. The coach can scale the double unders if needed, but this should be a sprint. Focus on keeping the bar close and utizing good form on the way down to facilitate a proper setup.