Thursday 8.19.21

Warm-up:

Coaches Choice

Prep:
Deadlift
1set x 3reps: Light-load
1set x 3reps: R1 Weight
1set x 3reps: R2 Weight
1set x 3reps: R3 Weight

Workout:

3 Rounds
AMRAP 5min
35 Wall Balls
9 Deadlifts
9 Lateral Burpees

[Rest 2min at the end of each 5min AMRAP]

Rx’d
R1: 95#/65#
R2: 115#/85#
R3: 135#/95#

Rx’d(m):
R1: 155#/105#
R2: 185#/125#
R3: 225#/145#

Rx’d+:
R1: 185#/125#
R2: 225#/145#
R3: 275#/175#

Scaled:
Reps:
24 WB
6 DL’s
6 Lat Burp
Rx’d weight or lighter

Notes:
Increase weight each (macro) round
Start on movement/next rep for rounds 2 and 3
Example: End R1 on 5th DL. Start R2 on 6th DL

Last done:
5.12.21