Warm up: Coach’s Choice
Strength/Skill: Deadlift
6 x 6
Stimulus/Focus: Use 75% for all six sets. Lift on a 3-minute clock.
WOD: 9 Minute GAFAP
KB Swings (1.5/1)(1/25#)
Box Jumps (24/20)
1 – 2 – 3 – 4 … continue to add 1 rep to both movements each round.
Stimulus/Focus: The short time domain should allow you to keep moving, but your grip is going to be taxed after the deadlift strength. Find a steady pace and just keep moving.
Cool Down: Alternating Tabata
KB Standing Side Bends
KB Standing Oblique Twists