Warm-up
3 Slow Rounds of
30 Double Unders
20 Plate Ground to Overhead 20/10 kg
-then-
1:00 Plank
1:00 Side Plank (R+L)
Strength:
15:00 to Find 5RM Deadlift
* Controlled descend, touch and go with no bounce, perfect form, first rep should look just like the last.
Metcon:
In Teams of two
For Time:
30 Burpee 1.5m Medball Pass 10/6kg
30 High Five Push-ups
20 Burpee 1.5m Medball Pass 10/6kg
20 High Five Push-ups
10 Burpee 1.5m Medball Pass 10/6kg
10 High Five Push-ups
Stay after for ROMWOD