Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Day of the Living Deadlift – Come WOD in costume!
Performance: Establish a 3RM Deadlift, shoot for 85-95% of your last 1RM
Fitness: Find a heavy 3 rep Deadlift
Part 2 – Conditioning: “Costume Party”
Performance and Fitness: 12 min AMRAP of –
- 200m Run
- 15 Russian KB Swings (AHAP)
- 5/5 Box step ups onto 20″ box with plate locked overhead (45/35lb). Scale for fitness can include a lower box, lighter weight or DBs held at sides.
Is this a benchmark? No