Loading Up:
2 sets: 10 deadlifts | 200-meter run
– Build in load to workout weight.
WOD: For time:
800-m run
80 pull-ups
80 deadlifts (95/135 lb)
800-m run
– Partition the pull-up and deadlift reps any way.
Intermediate:
800-m run
60 pull-ups
60 deadlifts (75/115 lb)
800-m run
– Partition the pull-up and deadlift reps any way.
Beginner: 3 rounds for time:
200-m run
20 jumping pull-ups
20 deadlifts (35/45 lb)
200-m run
Home Workout:
For time:
800-meter run
80 alternating dumbbell rows in a plank
80 dumbbell deadlifts (35/50 lb)
800-meter run
– Partition the pull-up and deadlift reps any way.
– Use two dumbbells.
Recovery:
1 set:
200-meter recovery walk
:30 forearm stretch/side
:30 banded lat stretch/side
1:00 cat-cow