SWOD: Deadlift: Take about 15-20 min. to build up to a heavy set of 5-6 reps.
The idea here is to not pre-fatigue yourself but to overload the deadlift so you are ready for the deadlifts in the WOD. This pre WOD deadlifting will also give you a good idea of what weight to use for the WOD.
BENCHMARK WOD:
“Diane”
21-15-9
Deadlifts (225#)
Handstand push ups