Warm up: Coach’s Choice
Strength/Skill: Deadlift
1. Build to today’s heavy 5.
Stimulus/Focus: Spend 10 minutes building to a heavy 5 rep for the day.
Deadlift
5 x 5
Stimulus/Focus: Use 70% of your heavy 5 from today. Complete a set of 5 touch and go reps every minute on the minute for 5 minutes.
WOD: 4 Rounds (1 Minute Work/30 Seconds Rest) For Total Reps
A) Max Reps Ring Dips
B) Max Calorie Bike Erg
C) Max Reps D-ball/Sandbag to Shoulder
D) Max Rep GHD Sit Ups
Stimulus/Focus: Push hard for 1 minute. You have 30 seconds to rest and transition. You can keep a running count of all reps. Your score will be one entry of total reps.
Cool Down: Tabata Superman Holds