Malena and Talise
Warm-up: Coaches Choice
Strength: Deadlift
Deficit Deadlift (3)4
Followed by
Deadlift (3)3
Build to a Heavy Set of 3
WOD: BEST FORGOTTEN
For total reps:
4 min. to Complete
21-15-9 reps of
Deadlift 225/185 and Double Unders
4 min. to Complete
21-15-9 reps of
KB Swing and KB OH Walking Lunge (RT+LT=2) 45/25
4 min. to Complete
21-15-9 reps of
GHD Sit-ups and Box Jumps 24/20
4 min. to Complete
21-15-9 reps of
Pull-ups and Wallballs 20/14
Each 4 min. round has 90 reps available. Your score is going to be the total reps completed in the 16 min. of work, with a possibility of 360 reps. Start where you want, then stay in order. If you finish the 21-15-9 couplet prior to the end of the 4 min., you have earned some rest. There is no rest between rounds, the clock will simply sound every 4 minutes.
Icing: Work on your handstand walking.