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: 5 RFT (22 Minute Cap)
15 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Jerks
RX: (50/35)(35/20)
*Rest 2 minutes between rounds.
Stimulus/Focus: Push hard in each round. You’ll have time to rest before repeating. Strive to complete the work in less than 3 minutes each time.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extenstions