Warm-Up: Coach’s Choice
Strength/Skill: Shovel Deadlift
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep. You must execute this bilaterally to record the weight.
WOD: 21-15-9 For Time (15 Minute Time Cap)
Deadlifts (225/155)(155/105)
Burpee Box Jump (24/20)
Toes to Bar
*Masters may step up. Everyone must step down.
Stimulus/Focus: Find a steady pace and just keep moving. Deadlifts will likely be in singles. Try to do bigger sets of toes to bar.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Jump Lunges