Warm-up: Coach’s Choice
Strength/Skill: Deadlift
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
10 Deadlifts (225/155)(155/105)
20 Wall Balls (20/14)(14/10)
*2 burpees at the top of each minute, including at the start.
Stimulus/Focus: This workout will be cardiovascularly taxing. The weight should be moderate. The rep scheme is manageable enough to go unbroken or to only break when it is time to do burpees.
Cool Down: 400 Meter Run with Wall Ball