Trainer Warm Up 15 Min.
Strength: Deadlift (20 min.)
Competition/Fitness: Warm Up to a heavy weight then climb 1-1-1-1-1 to a true 1RM Deadlift.
WOD:
21 DEADLIFTS 100/60//60/40kg
21 KBS 32/24//24/16kg
Run 400m
15 DEADLIFTS 100/60//60/40kg
15 KBS 32/24//24/16kg
Run 400m
9 DEADLIFTS 100/60//60/40kg
9 KBS 32/24//24/16kg
Run 400m
Score: Time, Time Cap.: 15 Min. Scale weights as needed. If there is hard rain substitute 400m row for the run. Coaches Choice.
Example of Video Evidence for Independent Athletes Qualifier WOD 1 (Thanks, Jens Brackland)
