Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5
Stimulus/Focus: Start at 70% and get AHAP leading up to the single. Try to maintain the same weights lifted in the first half throughout the second half. Be careful of the weights you choose. If you miss a set, you cannot reattempt it and it does not count in your total poundage score.
Strength Metcon: Total Pounds Lifted
Stimulus/Focus: Time to do all the math calculate your total weight lifted. If you miss a set you cannot reattempt it or included it in your score.
WOD: 15 Minute AMRAP
20 Dumbbell Deadlifts (50/35)(35/20)
20m Goblet Walking Lunges (50/35)(35/20)
40m Dumbbell Front Rack Carry (50/35)(35/20)
*Use one dumbbell for the walking lunge and two dumbbells for the deadlifts and carries.
Stimulus/Focus: The deadlifts will feel relatively light, but will tax your grip. Try to complete entire 10 meter lengths of the lunges and carries before putting them down to rest. Aim for 5 rounds.
Cool Down: Tabata Goblet Squats