Friyahhhh09012023

Warmup

CORE- Tabata

-medball deadbugs

• Hip flexors

Strength

Emom 12

Odd-4 DEADLIFTS

55-60-65-70-75-80% 1 RM

Even - 5 strict HSPU ABMAT ONLY / box / pike push-ups

WOD

RX

For time:

30 deadlifts (155/225 lb)

40 wall-ball shots (14/20 lb) (9/10 ft)

50 KB swings (35/53 lb)

SCORE: 

TOTAL TIME

Level 2

For time:

30 deadlifts (135/185 lb)

40 wall-ball shots (10/14 lb) (9/10 ft)

50 KB swings (26/35 lb)

Level 3

For time:

20 deadlifts (75/115 lb)

30 wall-ball shots (10/14 lb) (8/9 ft)

40 KB swings (18/26 lb)

ABOUT THE WORKOUT

INTENDED STIMULUS

• 6:00-10:00.

• Moderately light loading.

• Some advanced athletes will be able to complete this workout with minimal to no rest, while most will need to break each movement up into 3-5 sets.