Warm up: Coach’s Choice
Strength/Skill: 1.5 Deadlift
1 x 5
Stimulus/Focus: Use ten minutes to find your heavy 5 for the day. These 1.5 deadlifts will start on the floor. Lift to just below the knee. Return to the floor and lift to full extension of deadlift. Drop from the top. Repeat four more times for a total of five 1.5 deadlifts.
1.5 Deadlift – 3 x 3
Stimulus/Focus: Use today’s heavy for 3 x 3. Lift on a two minute clock.
WOD: 5 RFT (20 Minute Cap)
10 Deadlifts (185/135)(135/95)
10 Strict Push-Ups
10 Deadlifts (185/135)(135/95)
10 Pull-Ups
Stimulus/Focus: This should be a generous time cap. This is to allow you time to maintain perfect form–especially on those strict push ups.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions