In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: ISO Deadlift – 4 sets of 5 at 50-60%. Keeping the bar in contact with your legs at all times, create tension on the bar and pull to break the floor. Pause for a full second then at that position and then pull through to finish.

For those who “hate” deadlifts – consider trying the sumo deadlift today (work lighter).

Fitness: For newer athletes, perform 4 sets of 5 reps with standard deadlift form, working up to a 7 RPE

Part 2 – Conditioning: “Redundancy”

Performance: 4 RFT of –

  • 12 Box Jumps (24/20″)
  • 12 Calories on the rower
  • 2 Rope Climbs

Fitness: 4 RFT of –

  • 12 Box Jumps or step-ups
  • 12 Calories on the rower
  • 2 Rope Climbs or rope climb progressions