Performance and Fitness Notes
WOD 1 you should be able to perform all 6 reps but it should be challenging.
WOD 2 is a sprint. We want to complete this as fast as possible.
Once finished 3 minute rest and into the 2nd part.
Use a weight you can complete 21 reps unbroken with.
Performance
WOD 1
Deadlift
6 x 6 @ 77.5% 1RM
20 Minutes
WOD 2
For Time
21-15-9
Thrusters @42.5/30kg
Lateral Burpees Over Bar
3 Minute Rest
9-15-21
Thrusters @42.5/30kg
Lateral Burpees Over Bar
12 Minute Time Cap
Fitness
WOD 1
Deadlift
6 x 6 @ Mod-Heavy weight
20 Minutes
WOD 2
E5MO5M 15
21-15-9
Thrusters @30/25kg
Lateral Burpees Over Bar
3 Minute Rest
9-15-21
Thrusters @30/25kg
Lateral Burpees Over Bar
12 Minute Time Cap