Skill:
4x10 5R/5L Alt. - windshield washers
Strength:
Deadlift
+5-10# to Working Weight / Training Max
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.
2x5@75%ww
1x5+AMRAP@85%ww
WOD:
12 min AMRAP:
30 Double Unders / 60 Singles
15 Plate AbMat Sit-ups
5 Deadlifts @60-70% / 2-3 UB Rds (275/185)
Accessory Work:
90sec AMRAP x 4 rounds
12/9 Calorie Ski
Max Effort Pull-ups
Rest 90sec b/t rounds