Strength

Deadlift

8-5-5-3-3-2-2-2

Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

WOD

AMRAP in 8 Minutes

15 Wall Ball Shots 20/14lbs
15 Medicine Ball Sit-Ups 20/14lbs

Workout notes: The med ball sit-up rep starts with the ball overhead and on the ground.  Pass through a sit-up and complete the rep when the ball touches your feet. You can scale the movement by ditching the med ball and performing the sit-up at bodyweight. The wall ball shots can be scaled by height or by load of course.  Keep your torso upright throughout the squat!