Warm-up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT (12 Minute Time Cap)
10 Deadlifts (155/105)(105/70)
5 Ring Dips
200/150 Meter Row
Stimulus/Focus: Treat each round as a sprint. Rest as needed between rounds.
Cool Down: 3 Rounds
10 Banded Good Mornings
100 Meter Run