Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 70% and get AHAP on a 3-minute clock.
WOD: For Time
400 Meter Run
50 Deadlifts (135/95)
400 Meter Run
30 Deadlifts (185/135)
400 Meter Run
10 Deadlifts (225/155)
400 Meter Run
Stimulus/Focus: This WOD will be rough on the legs. Plan quick breaks throughout the sets of deadlifts and push hard on the run. Aim for less than 15 minutes.
Cool Down: Pull Up Program
-8, 8, 7, 6, 5
*6, 6, 5, 4, 3