Strength:
10:00 EMOM
minute 1: 10 Deadlifts
minute 2: 3 Broad Jumps for Max Distance
Deadlifts: 55-60% of 1RM Deadlift
Score: Load on Deadlift; furthest total broad jump distance per round
Goal: Maintain consistent pulling mechanics and maximal explosive jump distance
WOD:
“Canyon Climb”
RX:
Every 5:00 x 3 Sets
20 Toes to Bar
16 Renegade Rows
12/9 Echo Bike Sprint
Dumbbells: 50/35lb, 22.5/15kg
Level 2:
15 TTB;
16 Renegade Rows (35/25lb, 15/12kg)
10/7 Cal Bike
Level 1:
Hanging Knee Raises or V-Ups;
16 Renegade Rows (25/15lb, 12/7kg)
8/6 Cal Bike
Competitor:
24 Toes to Bar
20 Renegade Rows
16/12 Calorie Echo Bike Sprint