Skill:
4x10 - Alt. Bird Dog
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 Sprint / 1..8 Km Bike / 500/400m Row
AMRAP in remaining time:
5 Burpee Box Jumps or Step-ups @24/20”
10 Deadlifts @30-40% / 8-10 UB Reps (155/105)
NOTES: Score Completed Rounds + Reps and record deadlift weight. The burpee box jumps or step-ups will be to full hip extension on top of the box (not over the box).
Accessory Work:
For Time:
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14) or Goblet Squats (35/26)
Toes to Bar or AbMat Sit-ups