Strength: Rest day, make up a missed strength day or GOAT work for 15 minutes.
No RX weight today! Today's weight will be determined by the athlete. Use your brain and compete against yourself.
WOD:
EMOM for 8 minutes:
3 x Deadlift (heavy but perfect form)
10 ball slams (30/20lbs)
REST for 4 mins. and by rest I mean rack your weight for...
AMRAP in 6 mins.
3 x push press (heavy with perfect form. Can be from the rack.)
5 x front squat (same weight as push press.)
Results for the day:
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