Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: 15 Minutes for Deadlift work
Performance: Deadlift – warm up your Deadlift and work up to perform 2 sets of 5 reps at 20% higher than your WOD weight
Fitness: Deadlift – Warm up your Deadlift and work up to perform 2 sets of 5 reps at @RPE 7, work with your coach to determine your WOD weight
Part 2 – Conditioning: “Shortchange”
Performance: AMRAP 12 min of –
- 14 Wall Ball (20/14lb)
- 10 KBs (32/24k)
- 7 Deadlifts (185/125lb)
Fitness: AMRAP 12 min of –
- 14 Wall Ball
- 10 KBs
- 7 Deadlifts
