Warm Up
Coach’s Choice
WOD
Performance
Dynamic Effort Deadlift
EMOM for 10 minutes
3x Deadlift @ 70% of 1RM
Then
3 rounds, rest 4 minutes between each round
50m sled push (2x45lb/2x25lb)
100m KB Farmer’s Carry (2x35lb/2x20lb)
50m sled push (2x45lb/2x25lb)
Push sled to 50m mark, then pick up KBs, walk to fence and back, then push sled back to start.
Fitness
Dynamic Effort Deadlift
EMOM for 10 minutes
3x Deadlift (Heavy but not too difficult)
Then:
3 Rounds
20 Air Squats
100m Farmer’s Carry (To 50m mark and back)
20 Air Squats
Rest 2 minutes between each round
