Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Day of the Living Deadlift – Come WOD in costume!

Performance: Establish a 3RM Deadlift, shoot for 85-95% of your last 1RM
Fitness: Find a heavy 3 rep Deadlift

Part 2 – Conditioning: “Costume Party”

Performance and Fitness: 12 min AMRAP of –

  • 200m Run
  • 15 Russian KB Swings (AHAP)
  • 5/5 Box step ups onto 20″ box with plate locked overhead (45/35lb). Scale for fitness can include a lower box, lighter weight or DBs held at sides.

Is this a benchmark? No