Warm up: Coach’s Choice
Strength: For Time (12 Minute Cap)
100 Deadlifts (50% 1 RM)
Rest 3 Minutes
50 Deadlifts (75% 1 RM)
Stimulus/Focus: Your score will be time to complete all 150 reps. It will include your 3 minutes of rest. Put the weight you use in notes.
WOD: 4 Rounds for Time (24 Minute Cap)
20/15 Calorie Bike Erg/Assault Bike
10 Burpees to Target
10 Toes to Bar
20/15 Calorie Row
10 Burpees over Rower (lateral)
10 V-Ups
Stimulus/Focus: This will be a cardio grind. Alternate erg and assault Try to complete all reps unbroken.
Cool Down: 4 Rounds
20 GHD Extensions
100 Meter Run