Strength: OTE 90s x 5 Rounds: 2 Tempo Deadlifts (Speed Up / 3 second Controlled Down)
WOD: For time: Teams of 2
:30 Synchro L-sit hold | 40 deadlifts @ 315/225 lb
:30 Synchro L-sit hold | 40 Synchro bar-facing burpees
:30 Synchro L-sit hold | 40 deadlifts @ 315/225
:30 Synchro L-sit hold
Intermediate: For time:
:30 Synchro L-sit hold, one leg bent | 40 deadlifts (155/225 lb)
:30 Synchro L-sit hold, one leg bent | 40 Synchro bar-facing burpees
:30 Synchro L-sit hold, one leg bent | 40 deadlifts
:30 Synchro L-sit hold, one leg bent
Beginner: For time:
:30 Synchro plank hold | 40 deadlifts @ 135/95 lb
:30 Synchro plank hold | 30 Synchro burpees
:30 Synchro plank hold | 40 Deadlifts @ 135/95
:30 Synchro plank hold
Home Workout: For time:
:30 L-sit hold | 30 dumbbell deadlifts (35/50 lb)
:30 L-sit hold | 40 lateral burpees over the dumbbell
:30 L-sit hold | 30 dumbbell deadlifts
:30 L-sit hold
– Use two dumbbells.