Warm-up Drills
I. Row 2 minutes
II. 2-3 rounds of
10 x KB Swings
25ft Waiter’s Walk
:20 x Armbar Stretch
III. Mobility
Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.
Deadlift 5-5-5-5-5RM
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“Overhead Fran”
21-15-9 for time of
Overhead Squat (115/75lbs)
Pull-ups
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Skill Development
I. Slay Goats
II. Slay Mobility
III. Post WOD Nutrition
IV. Sleep
V. Re-commence Attack
“Deadlift 5-5-5-5”: 275# x 5
“Overhead Fran”: 7:50 (35# OHS)
Deadlift 5RM: 245#.
“Overhead Fran”: 6:04 Rx.
Deadlifts: 135×5
Overhead Fran: 15:23 @ 45#