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%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on the first attempt or you cannot count it. The reps must be touch and go.
WOD: 18 Minute GAFAP
Shuttle Runs
Alternating Lunges
Ab Mat Sit Ups
*Shuttle Runs & Ab Mat Sit Ups Increase by 1 Rep Each Round
*Alternating Lunges Increase by 2 Reps (1 Per Side) Each Round
Stimulus/Focus: Eighteen minutes is long time domain. Find a steady pace and just keep moving. Your score will be your total rep count.
Cool Down: Tabata Side Planks