Warm-up: Coach’s Choice
Strength/Skill: Deadlift (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD:
For Time (3 Minute Cap)
21 Deadlifts (225/155)(155/105)
21 Pull Ups
For Time (4 Minute Cap)
15 Deadlifts (275/185)(185/135)
15 Chest to Bar
For Time (5 Minute Cap)
9 Deadlifts (315/205)(205/145)
9 Bar Muscle Ups
Stimulus/Focus: The three metcons have increasing time caps with increasing load and difficulty and decreasing reps. Work with your coach to find your appropriate scales. There will be one minute of rest in between each WOD to change your weights and rest.
Cool Down: Tabata Side Plank Holds