Skill Work:
5 sets: 3 deadlifts
– Build to workout weight or slightly heavier.
WOD:
AMRAP 7 x 3: Rest 3 Minutes between rounds
400/500-m row
25 deadlifts (225/155)
Max Wallballs @20/14
Intermediate:
400-m row
20 deadlifts (155 /105lb)
Max Wallballs @ 14/10
Beginner:
300-m row
20 deadlifts (95 /65 lb)
Max wallballs @ 10/6
Home Workout:
AMRAP 7 x 3
200-meter run
10 dumbbell deadlifts (35/50 lb)
Cool down:
2 sets:
:30 Cobra stretch
:30 elbow-to-instep/side