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┬ábike (10/7) or Ski Erg (12/8)