* Next Programming Block HERE

WOD:

1) 10 Deadlifts + 30 second Front Plank Hold: Every 3:00 for 7

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts.

2) 21-15-9 – AQAP:

Kettlebell Swings 53/35

Burpees

Extra Work:

3) Farmers Carry: 400m for time

Pick a loading that you can complete this in under 10 minutes. Keep track of total attempts to complete.

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

For those interested in weightlifting and getting a little taste for some online competition, i.e. “the Open,” this is a great little thing to do.