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DESCRIPTION

STRUCTURE: Today athletes will complete 55: Deadlifts, Toes to Bar, Box Jump Overs, and Kipping Handstand Push Ups or Double Dumbbell Push Presses For Time. We will cap athletes at 20 Minutes.

STIMULUS: “DEAD INSIDE” is a Grind.

STRATEGY: Athletes should be able to complete each movement in under 5:00.

SCALING: Athletes should choose a Deadlift weight they hold on to sets of 9 Reps in the workout. Athletes should choose a number of Toes to Bar they can complete in 11 sets or less. Athletes should choose a number of Handstand Push Ups they can complete in 7 sets or less. Athletes should choose a Dumbbell Weight they can complete Push Press in 7 sets or less.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 16-20 Minutes.

EFFICIENCY TIPS

-Athletes should break up the Deadlifts more than think to save their grip for Toes to Bar

-Athletes should break up early on Toes to Bar, spending no more than 5 seconds between sets

-Athletes should find a steady pace on Box Jump Overs

-Athletes should not grind out any reps of HSPUs or Push Press. Athletes should break before they have to and break for no longer than 5 seconds.

WOD

“Dead Inside” (Time)

“DEAD INSIDE”

For Time:

55 Deadlifts

55 Toes to Bar

55 Box Jump Overs

55 Kipping Handstand Push-ups

22 min Time Cap

Scale for HSPU is DBPP

RX+-225/155#, 24/20″

RX-185/135#, 24/20″, If doing DBPP 50/35#

50-59-155/105#, 20/16″, Hanging KR, If doing DBPP 35/20#

60+-135/95#, Step Ups, Sit Ups, If doing DBPP 20/15#

Basics-25 of each, DL-BB/PVC, SIt Up

Step Ups, DB PP