WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

3 Deadlifts +

30 second D-Ball Bear Hold

Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day. Reference last week for loading and work to build a little heavier…doesn’t mean top end has to be heavier, could mean bring your bottom sets up.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

50ft/side Kettlebell Carry (1 Farmers + 1 Overhead)

Pick some heavy loading and make this difficult for your self. You should have 1 Kettlebell in the Farmers Position and one in the Overhead Position.

2) AQAP:

60 Ball Slams 40/30

40 Knees-up

20 Burpees

Extra Work:

3) Cable Flat Bar Upright Rows: 3 sets of 30

Rest 90-120 seconds between sets. Focus on positioning over loading.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE