Dynamic Warm up
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Hero – Andy
For time, wearing a 9kg. vest:
25 thrusters
50 box jumps
75 deadlifts
1.5-mile run
75 deadlifts
50 box jumps
25 thrusters
Men use a 52kg. barbell and a 60cmbox
Women use a 34kg. barbell and a 40cm box
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Scaling this WOD
If you have never worn a weight vest during a workout, perform this workout without one. Choose a weight that allows at least 10 unbroken reps of thrusters and deadlifts. For the box jumps, prioritize jumping even if it means lowering the height of the box or using a stack of plates.