Wednesday 7 March

Haily overhead lunge

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