Skills / Strength

This is a long WOD, so it’s a Skills / Strength rest day.

WOD

3 X 7:00 Rounds

15 Deadlifts (Men: 225lb / Women: 155 / Beginner: 65lb)

25 Wallball Shots (Men: 20lb to a 10′ target / Women: 16lb to a 10′ target / Beginner: 10lb to an 8′ target)

Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb)

Fitness Level Substitution: Push Presses

600 meter Run

This WOD consists of 3 rounds starting every 7 minutes.  Each round, do 15 deadlifts, 25 wallball shots and a 600 meter run as fast as you can.  With the remaining time each of the 7 minute rounds, rest.  Start round 2 exactly 7 minutes after you start round one and round 3 exactly 7 minutes after you start round 2.  Post your fastest round to comments.

Deadlift

Wallball Shot

Cool-down

3 Rounds (1:00 Rest)

6 Deadlifts (Just the bar)

For muscle memory, perform 3 rounds of 6 deadlifts with just the bar.  With no bumper plates on the bar, only go down to about mid-shin to act like there are bumper plates on the bar.  Rest about 1 minute between sets.

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