Wednesday, January 17th

A.

METCON:

“Dead Sprint”

Teams of 2

18 Minute AMRAP:

7 Deadlifts (225/155)

15 Wall Ball Shots (20/14)

10 Calorie Row

Partners complete full round, then switch.

Like the name suggests, these rounds are intended to be close to a “Dead Sprint”. One thing to be aware of is the speed of the deadlift. We do not want athletes to add a significant amount of speed to the deadlift if that means a compromise of points in performance. The difference between the fastest set of 7 deadlifts vs. a slower set of deadlifts is a few seconds at best. Going a touch slower here and maintain proper technique takes priority over speed of the movement. Time can be made up on the wall balls and the rower.

B.

MIDLINE:

Tabata Sit-Ups