Reminder- Saturday’s WOD, 31 Heroes will be at Camp Kim starting at 8AM.  Please RSVP here  so that we can plan the number of heats we can expect.

The intent of this WOD is to be a comfortable push, not a sprint, the key here is pacing as you should be able to keep moving the entire time.  None of these movements should be stopping you in your tracks.  The Deadlift weight should be moderate (about 60% of your 1RM)- 5 unbroken should be no problem.  The wall balls (while they suck) should not be bringing you to your knees same with the burpees.  If you find that the wall balls or burpees are bringing you to your knees get a lighter weight ball and/or slow your burpees but try not to stop moving your body.

SWOD:
Dead Lift
work up to 80% 1RM
then do 3X3
add 10 lbs then do 1X5

WOD:
AMRAP 15-
5 deadlifts, 275/185 lb
10 wall-ball shots, 20/14
15 burpees, over the bar