Posted on

08 March 2023

Warm up: Coach’s Choice

Strength/Skill: Deadlift

10 x 1

Stimulus/Focus: Take 10 minutes to build to a heavy pause double (pause two inches just off the floor on each rep for 3 seconds). Then complete 1 deadlift every minute on the minute for 10 minutes at that weight.

WOD: 5 RFT (15 Minute Cap)

20 Dumbbell Deadlifts (50/35)(35/20)(2 DBs)

20 Meters Goblet Walking Lunges (50/35)(35/20)(1 DB)

40 Meters Dumbbell Front Rack Carry (50/35)(35/20)(2 DB)

Stimulus/Focus: This workout will be taxing on the grip and forearms. Try to do the deadlifts unbroken or in two sets, the lunges in two sets and the front carry in two sets.

Cool Down: ROMWOD