Strength: 1×5 warmup, 1×5@75%, 1×5@80%, 1×5@85% of 1rm deadlift
(R,B,W)
WOD:
(R)
50-40-30-20-10 reps for time of:
GHD sit-ups
Kb swings 2/1.5
(B)
50-40-30-20-10 reps for time of:
Abmat sit-ups
Kb swings 2/1.5/1
OR
40-30-20-10
30-20-10
Abmat sit-ups
Kb swing
Indycrossfit 