2/11/20

Warm up

  • 10 Roll Back and Reach
  • 10 Fire Hydrants
  • 10 Bird dogs
  • 10 Good mornings
  • 20 KB sumo deadlift high pulls 35/25

Pick Drill. 15 reps each position

  • Arms only
  • body and arms
  • legs + body + arms


Partner Row 2500m. 10 min cap

Strength Deadlift 12 min 8-8-8-8-8-8.
Each Rep should use the pace of 1 second up and 2 seconds down

WOD. 15 min Cap

  • 1500m Row
  • 30 Deadlifts 245/165
  • 45 Burpees