In WODs

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

  

 

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