Skill Work: Every 2:00 for 5 sets:
3 deadlifts
– Build to loads slightly above the intended workout weight.
BENCHMARK WOD SHAM: 7 rounds for time of:
11 bodyweight deadlifts
100-m sprint
Intermediate:
Same as Rx
Beginner: 5 rounds for time of:
11 deadlifts (55/75 lb)
100-m run
Home Workout:
7 rounds for time of:
11 double-dumbbell deadlifts (35/50 lb)
100-meter sprint
Cool down:
1 set:
:20 foot-elevated side plank/side
1:00 cat/cow
:20 foot-elevated side plank/side
1:00 pike stretch