WOD:

1) Deadlift: 5 Reps Every 2:00 x 5 sets @ 70%

Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. Add weight to last week based on the following…

Max is under 225lbs – Add 5lbs

Max is 225-365lbs – Add 7.5lbs

Max is 365lbs> – Add 10lbs

2) Russian Kettlebell Swing: 20 reps Every 2:00 x 5 sets

This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Load as heavy as possible.

3) 9 minute AMRAP:

21 Wall Balls 14/8

15 Ring Rows

9 Box Jumps 24/20

Extra Work:

4) Dumbbell Reverse Alternating Lunge: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible.

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