Skill:
4x10 - alt. pushup shoulder tap
Strength:
Deadlift
Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x2@85%ww
1x1+AMRAP@95%ww
WOD:
3RFT:
500/400m Row
12 Deadlifts @bodyweight / 6-8 UB Reps (1:1 BW Males / .75BW Ladies)
21 Box Jumps 24”/20”
**Repeat from 09-04-18, 09-09-14, 08-24-15**