GW WOD – BENCHMARK WEDNESDAY 17.01.24 – “HOW FAST CAN YOU BE?”
MOBILITY & WARM UP
AMRAP 8:00
4 shuttle runs ( 2×10 mt down and back = 1)
4 burpees
6 plate ground-to-overheads
8 kip swings
SKILLS & SPECIFIC WARM UP
Deadlift
4 Sets
8 Unbroken Deadlifts Building in weight
3-5 Burpees Box Jump
CONDITIONING
“HOW FAST CAN YOU BE?”
For time:
30-20-10:
Burpees Box Jump
Deadlift #0.8 BW
SKILL WORK
Post-workout
With a partner Accumulate 40 KB Turkish Get-Up