Warm up: Coach’s Choice
Strength: Deadlift
3 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
Deadlift
1 x Max Reps
Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.
WOD: Four 8-Minute Rounds
400 Meter Run
20 Deadlifts (225/155)(155/105)
400 Meter Run
Stimulus/Focus: Kill the legs . . . seriously. That is it. Great way to work out the Murph soreness. 🙂 Complete the work as quickly as possible so you have time to rest before starting the next round.
Cool Down: 3-5 minutes hamstring stretches