Group Warm-up
Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
Bird Dogs
Scorpions
Then warm-up deadlifts! Please don’t use more than 66% of your 1RM Deadlift for this WoD.
Coach’s Notes
This is an exceptionally tough workout! All Challengers please do only 15-20 minutes of this workout and work on extremely good form on the deadlifts as you get tired!
Daily WoD
MCGHEE
AMRAP 30 Minutes:
275/180 pound Deadlift, 5 reps a) 225/155 b) 185/130
13 Push-ups a/b) Wormy or from knees
9 Box jumps, 24/20 inch box a/b) Step Ups
Mobility
Roll Posterior chain
Lax Pecs
Mash Achilles