Skill

Complete as many reps as possible at each station resting 1 minute between movements. 

As many seconds as possible in 3 Minutes of

Plank Hold 

As many reps as possible in 2 Minutes of

Push Ups

As many reps as possible in 1 Minute of

Hollow Body Rocks

Each movement poses a difficult test for today’s skill work.  Perform as much work as you can during each interval.  Scale the push-ups to a method that does not involve worming up.  Make sure you are pressing up with each arm uniformly and not arching your back.  Drop down to your knees or use a box or other device to make sure you are using strict form.

WOD

AMRAP in 10 Minutes
30 Double Unders
15 Deadlifts 135/95lbs

Workout notes: The benchmark weight for this workout is quite low in comparison to most folks 1RM but the rep count is high so it will be challenging.   A deadlift workout like this doesn’t train or test your top end strength but should fall more into the realm of muscle stamina and endurance.  Most folks will be able to “Rx” the deadlift weight so if you are on the fence and comfortable with the movement and using solid form go for it.  The double unders are always tough but remember the time priority of the AMRAP will get you out of trouble if you hit a wall. Either way you will get a good workout!