Regionals. It all goes down in Dallas starting Friday!
WOD
Strength
Alternate:
Bench Press: 5×8 @ one tough weight throughout
Pendlay Row: 3×12
Conditioning
5 Rounds for Time (18 min cap):
400M Run
8 Unbroken Deadlifts (255/165)
1 Minute Rest
Dylan and Coach Coker have the time to beat at 14:28!
Extra
Bench first.
Alternate:
Plyo Pushup: 3×10
Eccentric Ring Dip: 3×6 @ 71X1 Skill
2 min. e/ wrist – banded distractions
4 sets – 45 sec. Double KB OH carry (pick challenging but perfect weight, we are looking for a perfect straight body from wrist to ankle)
5 sets – 25 ft. HS hold + Max freestanding HS hold