WOD:
For time:
21-15-9
Deadlift @ 225/ 175
Overhead Squat @ 135/95
SCALES:
Gold
21-15-9
Deadlift @ 205/ 155
Overhead Squat @ 115/85
Silver
21-15-9
Deadlift @ 185/ 135
Overhead Squat @ 95/65
Bronze
21-15-9
Deadlift @ 155/ 105
Overhead Squat @ 65/35
WARMUP:
Dynamic Drills
Warm-up to loads.
5 reps @ 40% of weight used in WOD for both lifts.
5 reps @ 60% of weight used in WOD for both lifts.
3 reps @ 70% of weight used in WOD for both lifts.
SKILL WORK:
Pistols
FOR THOUGHT: