Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 X 4)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time
2-4-6-8-10
Deadlifts
10-20-30-40-50
HRPUs
Male RX weights: 245/225/205/185/155
Female RX weights: 165/155/145/135/105
Female RX weights: 165/155/145/135/105
Stimulus/Focus: This WOD is designed to be moderate in load and higher in volume. Work on virtuosity–move well in these basic movements. Be quick in your transitions–both in changing weight and within movements. Aim for less than 20 minutes.
Cool Down: 100 Calories-Bike, Row, Skierg, Run (400m run = ~25 calories)
*Choose at least three of the above to accumulate 100 calories