Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (12 Minute Time Cap)
21 Pull Ups
15 Handstand Push Ups
*Masters: Seated Dumbbell Presses (20/15)
9 Deadlifts (185/135)(135/95)
*RX+: Chest to Bar/Strict HSPU and (35/20) Seated DB Presses/(275/185)(185/135)
Stimulus/Focus: Mix and match as desired. Choose movments and weights that are challenging for you.
Cool Down: 400 Meter Run