Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 5 )
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock.
WOD: 3 RFT (20 Minute Cap)
500 Meter Row
21 Burpees
400 Meter Run
Stimulus/Focus: Find a pace you can maintain each round, but push yourself to make that faster than you typically would.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions