Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two 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

5 Rounds with one minute on each station

Wall ball shots 20/14 lb 10/9 ‘
Rest
Double Unders
Rest

WORKOUT NOTES

The formatting of today’s workout should be familiar.  We have five rounds with two movements and a 1:1 work rest ratio.  First you will tackle a set of wall ball shots.  If you are certain you could make most of the intervals with an unbroken set, consider bumping up the weight you would normally use.  Either way you should be working for most of the minute and getting through each round in a low number of sets.  After finishing your wall ball shots and recovering for a minute you will be challenged with a minute of double unders.   If you have double unders you could easily game this workout by going easy on the wall ball shots and trying to score all of your reps at the jump rope but that is not the intent of this challenge!  Do your best to work continuously and at a high intensity during the both work periods.