WOD – July 24, 2014

Workout of the Day
A) Max Effort Benchmark
Max Wall Balls @ 20/14 in one unbroken set*
*set ends if a) you stop, b) you don’t squat below parallel, or c) you don’t hit the target
*take 1 additional attempt if your set ends before 15 reps due to B or C above.

B) 5 rounds on the 3:00 interval, for average split time, of:
3 Deadlifts @ 345/240
Sprint(!) 200m

Coaching Tips
-Go slow and controlled on the Wall Ball test. Focus on breathing and maintaining a steady tempo.
-To maximize the effectiveness of this workout, the deadlifts should be heavy but unbroken (80-85% of 1RM).
-Max sprint for the 200m! You get a significant rest after each output.