Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 30 Seconds Max Reps)
Every three minutes work for 30 seconds to get as many reps as possible. Use 90% for all lifts. Enter your total reps (for all 5 rounds of work) as the first number in strength.
WOD: A Couple Couplets
5 RFT (5 Minute Time Cap)
8 Kettlebell Swings (1.5/1)
6 Wall Balls (20/14)
10 RFT (5 Minute Time Cap)
4 Kettlebell Swings (1.5/1)
3 Wall Balls (20/14)
Stimulus/Focus: These WODs are sprints. Go as hard as you can to give yourself time to rest before starting the second one. Build capacity to push hard in back to back workouts. Weights and targets should be easy for you. You should be able to go fast and unbroken with no rest and fast transitions.
Cool Down: 400 Meter Run with your Wall Ball