FYI: We need as many people as possible to volunteer for a job during the HWY 40 Throwdown on the 14th. We need judges, people to set-up for events, scorekeepers, etc. If you are competing you can still help because there is plenty of down time between your workouts. Put your name on the whiteboard if you want to help.
Warm-up: 3 rounds of 300m. Row, 10 KB Swings, 10 Goblet Squats, 10 KB SDLHP. Dynamic Stretch
Strength: 3″ Deficit Deadlift
8/30 6/40 4/50 3/60 2/70 (1/80+)2
% Based off of your Deadlift 1RM
WOD: START THE WEEK OFF RIGHT
12 min. AMRAP
9 HSPU
11 Deadlift 185/125
30 Double Unders
Icing: Foam roll your lower back and Hamstrings.
Handstand walking practice.