Wednesday 10.4.17

Strength/Skill: Deadlifts and Hollow Rocks

• Every 2 minutes for 5 rounds:
  • 2 Deadlift Complexes (no %)
  • 10 Hollow Rocks
    • **1 Deadlift Complex = DL to knee, back down, Full DL

WOD: 20 min AMRAP

• 15 American KB swings (70/50)
• 10 Wall Balls (30/20)
• 5 Deadlifts (255/155)
  • **every 3 minutes: 15/10 Row cals
    • Coaches: run 2nd heat 90 seconds after the first
    • Use one clock for one heat and a separate clock for the other heat
    • Athletes 17+ use bike (10/7) or Ski Erg (12/8)