Dynamic Warm Up:
10 sets
5 burpees over partner
Skill Work:
On a 5:00 clock:
Build up to deadlift workout weight
WOD:
5 rounds for time of:
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)
Intermediate:
5 rounds for time of:
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (155/105 lb)
Beginner:
5 rounds for time of:
20 wall-ball shots (10/6 lb)(10/9 ft)
10 deadlifts (95/65 lb)
Movement scaling options:
Wall-Ball Shots: load, front squat, push press
Deadlift: load, sumo deadlift, DB deadlift
Alternate Workout:
5 rounds for time:
20 DB thrusters
20 DB deadlifts
Post-Workout Skill Work:
On a 10:00 clock:
Build up to a heavy 2-rep double-overhand deadlift
Stretching:
3 sets:
:30 foam roll hamstrings / side
:30 foam roll quads / side