Warm up: Coach’s Choice
Strength/Skill: Romanian Deadlift (RDL)
1 x 1
Stimulus/Focus: See how heavy you can get for one rep in 10 minutes.
Romanian Deadlift (RDL)
4 x 8
Stimulus/Focus: Use 60% of your heaviest lift from today for all four sets of eight. Lift on a 2 minute clock.
WOD: Four 3-Minute AMRAPs (2 Minutes Rest Between)
30 Slam Balls (30/20)(20/15)
10 Shuttle Runs (25 Feet Out and Back)
Max Burpee Pull-Ups in Remaining Time
Stimulus/Focus: These rounds will be tough. You have to move quickly to leave time to get to the burpee pull ups. Push hard. You have two minutes to rest before starting again. You will have a separate score for each 3-minute round. Your score will be your number of burpee pull ups.
Cool Down: Alternating Tabata Holds
*Bottom of the Ring Pull Up
*Top of the Ring Dip