Strength WOD
Deadlift 8/8/8/8
Use 50-60% of 1 RM, focus on unbroken fast sets. Lock out hard at the top by squeezing your glutes, quads, and hamstrings on each rep. This will be used as a warm up and not scored.
WOD
21 Deadlifts
50 Double Unders
15 Deadlifts
60 Double Unders
12 Deadlifts
70 Double Unders
Fitness: 185/125 (double the singles)
RX: 225/155
RX+: 275/185
Cash Out:
Assault Bike
35 Cals female/50 Cals male
**This will be a separate time, check the monitor when you finish. There are 5 Assault Bikes, this is cash out work so it is optional. But, if you have time to stay, work, and cheer people on….do it.**
Ross, with Judges Buck and Bayne, all smiles on the assault bike during WOD 1 at the Battle of Baltimore!