1:00 Neck Rolls
3 X 0:20 Hollow Body Hold
10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
Skills / Strength
This is a long WOD, so it’s a Skills / Strength rest day.
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.
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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