ROAD KILL

STRENGTH

pause deadlifts

every 3 mins for three sets

pause deadlift x 8 reps @ 57.5%

pause at knee for 2-3 seconds then finish

WOD

FOR TIME

21-15-9-6-3 reps

HSPU RX+ Strict handstand push-ups

225/155 deadlifts rx+ 275/185

Burpee rx+ bar facing burpee

This is all about knowing your abilities. If you hit burn out on HSPU you will get stuck when the sets get smaller. We want to pace the start so we can crush the last few smaller rounds. Don't open with 21 reps unbroken and get stuck doing singles at 9,6 and 3

Deadlifts are the same. Dropping the bar for 5 seconds can help reset the body and take away the burn, so you have some gas for burpees.

Burpees= don't over think it. keep moving the sets get smaller. Lets see some speed on those last 3 sets


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