In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness : Deadlifts – work to WOD weight

Part 2 – Conditioning: “Casablanca”

Performance: 21-15-9 reps for time of –

  • Deadlifts at bodyweight
  • Burpee over the bar (both feet @ same time)

Run 400m after each round

Fitness:

21-15-9 reps for time of –

  • Deadlifts ( < bodyweight)
  • Burpee over the bar

Run 400m  or Row 500m after each round