WOD: “Dump Truck Duke”
4 Rounds for Max Reps, 0:40s on, 0:20s rest
Bar Facing Burpees
Sumo Deadlift High Pulls (75/55)
Assault Bike Calories
Wall Balls (20/14 & 10’/9’)
Box Jumps (24”/20”)
Dumbbell Box Step Ups (100/70 & 24”/20”)
2:00 rest
FW: RWAN, sub KB SDHP
Notes: Goal is to perform all movements unbroken. Reduce weights/height of box to accomplish this.
Score: Keep track of each movement rep count per round on a whiteboard or BTWB app. Total reps for all movements will be whiteboard score.
Post-WOD Mobility:
Accumulate 5 minutes in Overhead Squat Hold Position
Use either PVC, trainer bar, barbell. Focus should be on keeping heels on the ground, with chest upright and arms locked out.
