In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Work up to determine WOD weight, determine pull-up progression if necessary

Part 2 – Conditioning: “Heartache”

Performance: 21-15-9 of*:

  • Deadlift (225/155lb)
  • C2B pull-ups

**EMOM 5 burpees, starting the WOD with 5 burpees

Fitness: 21-15-9 of*:

  • Deadlift at 6 RPE
  • Pull-ups or pull-up progressions

**EMOM 5 burpees, starting the WOD with 5 burpees

Is this a benchmark? No