Skill/Strength/Buy-in:
3 sets at an easy pace
a) 8 Romanian Deadlifts @ 30X1 Tempo
b) 8 Thrusters, pause @ bottom
c) 6-8 strict Pull-ups
- RDL: 30X1 = Three second eccentric, no pause, accelerate up, take a breath before next rep.
- Start light and build, but only a little. No need to exceed 95#/65#.
- Thruster: Same load as RDL.
WOD:
500m row
15 Snatch Grip Deadlifts 225/135
50 Double Unders
15 Thrusters 135/85
50 Burpees
15 Sumo Deadlift High Pulls 95/65
Extra Work/Cash Out:
Max Effort Dips x 3
HAPPY WODDING!
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