Warm-Up: Coach’s Choice
Strength/Skill: Paused Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: There will be a pause 1″ off the floor on the first lift, and all subsequent lifts. Start lifting at 60% and get AHAP! Lifts will be on a 2-minute clock.
WOD: Sham
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
click here
Stimulus/Focus: Find a steady pace, and keep going! Target time should be sub-15 minutes.
Cool Down: 3 Rounds
5 Barbell Rollouts
20 V-Ups