Warm-Up: Coach’s Choice
Strength/Skill: Tempo Deadlifts
6 x 6 x 6 x 6 x 6 x 6
5 seconds up; 5 seconds down
Stimulus/Focus: Start at 40% of your 1 RM deadlift. Get AHAP. Lift on a 3-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Deadlifts (185/135)(135/95)
42-30-18
Double Unders
21-15-9
Handstand Push Ups
RX+: (275/185)(185/135) and strict hspus.
Stimulus/Focus: Complete the deadlifts in quick singles or big seets. Go unbroken on the double unders and try to complete the HSPUs in 3 sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions