Warm-up: Coach’s Choice
Strength/Skill: Deadlift (20 Minutes to Find Your 1 RM)
WOD: Opposing Ladder (20 Minute Cap)
21-18-15-12-9-6-3
Wall Balls (20/14)(14/10)
3-6-9-12-15-18-21
Deadlift (60%)
*100 Meter Run After Each Round of Deadlifts (Total of 7 Runs)
Stimulus/Focus: This workout will be demanding on the legs. Try to do work unbroken or in no more than two sets and push hard on the runs each time.
Cool Down: 3 Rounds
5 Barbell Rollouts
5 Ring Dips