WOD:
Ten rounds for time of:
15 Deadlifts @ 135 lbs
15 Pushups
Tommy Hackenbruck 11:01, Taylor Richards-Lindsay 13:34
SCALES:
Gold
Ten rounds for time of:
12 Deadlifts @ 125 lbs
12 Pushups (incline assisted as needed)
Silver
Ten rounds for time of:
10 Deadlifts @ 115 lbs
10 Pushups (incline assisted as needed)
Bronze
Ten rounds for time of:
8 Deadlifts @ 115 lbs
8 Pushups (incline assisted as needed)
Note: If you use an incline assistance on pushups (bench, GHD, wall), keep the same incline throughout the workout.
WARMUP:
Static drills
AMRAP 6 minutes
10 seconds kettlebell halos, clockwise
10 seconds kettlebell halos, counter-clockwise
20 seconds kettlebell snatch, right arm
20 seconds kettlebell snatch, left arm
Rest as needed between exercises
MOBILITY OR SKILL WORK:
Skill
Three pulls for max wattage on the C2 rower
FOR THOUGHT:
Deload weeks and why you should use them- Jeff Barnett via TonyGentilcore.com