Warm up: 200 m row/run; 10 pvc pass thrus, 10 ring rows, 10 good mornings, 10 sit ups, 10 ea alt lunges; hip, calf, ankle mobility
Skill Focus: Deadlift
Warm up and build to a. . . Deadlift 5 rm (1-3 attempts max)
WOD:
21. 15. 9
bench press bw/70%
pull ups
15 min cap (choose an appropriate weight that will allow you to finish
within the time cap)
Post 5 rm dl and time for score
