Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Warm up your deadlift then perform 5 reps at 60%, 65%, 70%, 75%. Back your weight down for the WOD to 60%.
Fitness: Perform 5 sets of 5 working up to an 8 RPE, then adjust the weights down 5-10% for the WOD.
Part 2 – Conditioning: “Olivia”
Performance: For Time (with a 15 minute timecap):
- 50 Wall Ball (20/14lb)
- 25 Sit-up (possibility to upgrade to GHD)
- 5 Deadlift (275/185 or ~60% of your 1RM)
- 40 Wall Ball
- 20 Sit-up
- 4 Deadlift
- 3 Deadlift
- 15 Sit-up
- 30 Wall Ball
- 20 Wall Ball
- 10 Sit-up
- 2 Deadlift
- 10 Wall Ball
- 5 Sit-up
- 1 Deadlift
Fitness: AMRAP 12 minutes of –
- 15 Wall Ball
- 15 Sit-up
- 15 Russian KB Swing
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