Warm Up:
:40 on :20 off x 2
Glute Bridges
Banded Pull Aparts
Banded Goodmornings
Side to Side Lunges
Squat Hold
Then
Coach Led Hamstring/Low Back Mobility
Skill:
Deadlift
Take 90% of your recently tested 1RM and complete
65% x 5
75% x 5
85% x5+
Be smart with the 5+ sets, brace the midline and don’t over do it. Looking for 5-10 clean reps !
WOD:
Fourth and Final Benchmark! Tested this one back in August if it looks familiar to you, so we are bringing it back to check recovery mid workout and mental capacity!
“Optimus Prime”
AMRAP7
Max Wall Balls (20/14)
On the Minute, 5 Deadlifts (225/155)
*So this one will start with Wall Balls, and you’ll begin your first set of 5 Deadlifts at Min 1. Deadlift weight should be something we can do Unbroken or 3/2 at a time.
*Score is amount of Wall Balls