Sunday January 9, 2022

“Sugar and other natural or artificial sweeteners are among the most addictive agents in our environment.” Lewis Cantley

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