Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (12 Minute Cap)
10 Deadlifts (185/135)
10 Strict Push Ups
Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should allow you to keep moving quickly. Make sure your push ups are perfect.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Toes to Rings