Warm Up:
5 Minutes:
10 Deadlifts
10 High Knees
10 Butt Kickers
10 Alternating Elbow Rack Stretches
Specific Warm-Up:
12 Minutes of Front Squat Strength
5 Minutes of Deadlift Loading
3 Sets:
15 Unbroken Deadlift Reps
WOD:
3 Rounds For Time:
800m Run
50 Deadlifts @95/65
Time: 17 Minutes
Loading: 1/5
Skill: 1/5
Volume: 5/5
Intermediate:
3 Rounds For Time:
800m Run
50 Deadlifts @75/55
Beginner:
3 Rounds For Time:
600m Run
25 Deadlifts @75/55
Limited Equipment:
3 Rounds For Time:
800m Run
50 DB/KB Deadlifts
Movement scaling options:
Run: Distance, 2 x Bike, 800/650m Row
Deadlifts: Loading, KB Deadlifts
Cool down:
Accumulate:
1 Minute Banded Hamstring Stretch / Side
1 Minute Pigeon Stretch / Side