Warm-up
Coach’s choice

WOD prep
15 minutes to prep the dead lift to heaviest wod weight

WOD
Penny Lane
AMRAP 4
40/25 calorie bike
20 Ring dips
Max dead lifts (225,150)

Rest 4 minutes

AMRAP 4
40/25 calorie bike
15 Ring dips
Max dead lift (275,180)

Rest 4 minutes

AMRAP 4
40/25 calorie bike
10 ring dips
Max dead lift (305,200)

*Scale load as needed.
*Ring dip options:
Banded
Bar dips

Post WOD
Banded hamstring stretch. 2 minutes per side.