Warm-up: Coach’s Choice
Strength/Skill: Deadlift (7-7-5-5-3-3)
Work the four-finger flash on bottom. This teaches you to reset for each pull. It also makes sure you are not getting the bounce out of the bottom. Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (115/75)(75/55)
1 Burpee
2/4, 3/6, etc.
Stimulus/Focus: This is a manageable time domain. Try to push hard the entire time. Just keep moving.
Cool Down: Tabata Banded Hamstring Stretches