WOD:
21-15-9 reps for time of:
Deadlift @ 225/155
Thruster @ 95/65
-then-
Finisher: 2 sets of max pullups
Nicole Carroll 3:36, Michael Giardina 4:01.
Post time to comments.
SCALES:
Gold
21-15-9 reps for time of:
Deadlift @ 205/135
Thruster @ 75/50
Silver
21-15-9 reps for time of:
Deadlift @ 185/115
Thruster @ 65/45
Bronze
21-15-9 reps for time of:
Deadlift @ 135/95
Thruster @ 55/35
WARMUP:
10min AMRAP:
5 Deadlift(gradually increase load)
5 Thruster(gradually increase load)
5 Back Extensions
MOBILITY OR SKILL WORK:
Hip flexor and overhead stretches