In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – 4 sets of 5 reps @75% across
Fitness: Deadlift – 4 sets of 5 reps at RPE 7 after ea set 20 Vup/sit up

Part 2 – Conditioning: “Higgins”

Performance: AMRAP 10 min of –

  • 10 Wall ball (20/14lb)
  • 20 Russian KB swings (heavy)
  • 30 Double-unders

Fitness: AMRAP 10 min of –

  • 10 Wall ball
  • 20 Russian KB swings (heavy)
  • 30 Speed Steps (L+R=1) or 60 Singles