WOD: Every 4:00 x 4 sets:
8 hand-release deadlifts
Farmers carry (200 ft)
Intermediate & Beginner:
same as Rx
Home Workout: Every 4:00 x 4 sets:
8 hand-release dumbbell deadlifts
Dumbbell farmers carry (200 ft)
– Use two dumbbells for both movements.
Post-Workout Skill Work:
2 rounds:
1:00 Barbell Good mornings
:30 side plank/side
*Record a score for number of good mornings