Skill:
3x10 (5R/L) - Dead Bug w/ Plate
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.
2x3@80%ww
1x3+AMRAP@90%ww
WOD:
9 min AMRAP:
Buy-in: 400m Run / 500/400m Row / 1/.8 Km Bike
AMRAP in remaining time:
5 Deadlifts @55-65% (225/155)
3 Pull-ups / Seated Pull-ups / Ring Rows
5 Deadlifts @55-65% (225/155)
6 Pull-ups
5 Deadlifts @55-65% (225/155)
9 Pull-ups and so on adding +3-reps until time expires...