Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (12 Minute Cap)
10 Deadlifts (135/95)
10 Slam Balls (30/20)
10 Ab Mat Sit Ups
8 Deadlifts (135/95)
8 Slam Balls (30/20)
8 Ab Mat Sit Ups
6 Deadlifts (135/95)
6 Slam Balls (30/20)
6 Ab Mat Sit Ups
Stimulus/Focus: This should be a light and fast workout. Transitions need to be quick. The changing numbers will mess with your mind. Stay focused on what part of the rep scheme you are on throughout the workout.
Cool Down: 3 Rounds
15 GHD Extensions
8 Strict Push Ups