Main – WOD
Slow-Mo Deadlifts (No Measure)
Slow motion deadlifts at a light weight. There will be a 5 second pause at 1) mid shin 2) knee and 3) full extension before reversing the process. Repeat the process 5 times without coming off the bar (instructor will call out when to move to next position).
Use no more than 50% of your working weight. Partner up for this drill and alternate sets. You will go through the slo-mo cycle 3 times.
Borus (AMRAP – Reps)
5 Minute AMRAP:
15 Wallballs at the top of every minute, then accumulate as many deadlifts as possible with remaining time left in the minute.
*Your score is the total amount of deadlifts that you accumulate in 5 minutes.
Rx = 185/115
Rx+ = 225/135
There may need to be multiple heats run for this WOD. If so this will become a competition WOD where one heat will judge the other heat.
This is meant to be an all out sprint workout.
3 sets to accumulate as many strict pull-ups as possible. There will be a 2 minute rest in between each attempt. Record which band you used if you need to scale.