Skill

Deadlift
3-3-3-3-3

Work up to a strong effort set of three deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

AMRAP in 10 minutes *

Wall ball shots 20/14 lb 10/9′

* 20 seconds of double unders EMOM

Workout notes

Today’s workout will be scored by the total number of wall ball shots you complete in ten minutes.  To make those wall ball shots a little harder we’ll start with twenty seconds of double unders every minute starting at 0:00.  There is no prescribed amount of double unders in each round so use those twenty seconds to practice double unders with a little fatigue or go for an unbroken set if you are experienced.    You could game the workout by skipping the double unders but that is not the intent of this challenge!   Getting one double under will earn you the Rx badge next to your score so make an honest effort if you are ready and then go hard on the wall ball shots.  If you are new to the jump rope scale to single unders but make one attempt at a double under in every round.  If you get your first double under during this workout slap yourself on the back and put it on the PR board!