Skill WOD
6-8 Strict Pull ups
15 Second Hollow Hold
1 D-Ball Hug and Carry (down and back = 1)
4 Rounds
WOD
“Downtown”
40 Sit ups
30 Deadlifts
30 Sit ups
20 Deadlifts
20 Sit ups
10 Deadlifts
10 Sit ups
Fitness: 185/125
RX: 225/155
RX+: 245/165
Coaching Tip: Focus on the strict pull ups for the skill WOD. The D-ball hug and carry is a new movement for us and is great for core strength and breathing under load. We have done “Downtown” before. Focus on a good position for the deadlifts and pick a load you can move through on the set of 30. This workout should feel like a sprint.
