WOD 1/9 – Test week!

Skill Practice Warm Up:

Perform 3 sets of L-Sits on the rings or paralettes
-Use a variation that will get you 10-30 seconds per set

TEST 1

A. In 20:00 build to a max Deadlift
-During rest between sets complete 7 sets of 3 WTD ring dips (or corresponding progression).

*DL weight recorded

TEST 2

B. “Drag Racer”
3 rounds
10 Deadlifts @ 275/185/85
50 Double Unders – (4 singles + 1 attempt, 10 rds for health)

*Time recorded

Cash Out
4 Rounds
10 Burpees
10 Wall Balls

Scaling guide:
-3:30 – 7:00 – about 1:45/round
-Scale Up:  4 rounds – DL weight appx. 65-75% of max