Warm up: Coach’s Choice
Strength/Skill: Deadlift
1 x 3
Stimulus/Focus: Spend 10 minutes to find a heavy set of 3 touch and go reps.
Deadlift: 3 x 3
Stimulus/Focus: Complete three sets of three reps at 90% of your heavy for the day. Lift on a 90-second clock.
WOD: For Time (10 Minute Time Cap)
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
Shuttle Runs
3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3
Dumbbell Deadlifts (50/35)(35/20)
Stimulus/Focus: Complete all reps unbroken. Push hard on the shuttle runs. You’ll have any time left in the 10 minute cap to rest before starting the second workout.
For Time (10 Minute Time Cap)
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
Shuttle Runs
2– 4 – 6 – 8 – 10 – 8 – 6 – 4 – 2
Alternating Front Rack Lunges (50/35)(35/20)
Cool Down: 3 Rounds
20 GHD Sit Ups
20 GHD Extensions