In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Deadlift

Performance: Deadlift – start at approx 45% – perform 10 reps, rest approx 90 seconds between sets. Perform 4 total sets and increase weight each set to work to a heavy set of 10.
Fitness: Deadlift – work on form for deadlifts then perform 4 sets of 6-8 reps each increasing the weight for each set by 10/5 lbs. Rest approximately 90 seconds between sets.

Part 2 – Conditioning: “Tried and True”

Performance: AMRAP 12 min of –

  • 9 True Push-ups
  • 12 KB Swings (32/24lb)
  • 15 Double-Unders*

*Add 15 DUs each round

Fitness: AMRAP 12 min of –

  • 9 Elevated Push-ups
  • 12 KB Swings
  • 15 Single-unders*

*add 15 singles each round