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) Good Morning: 15 reps Every 2:00 x 5

This is done as a continuation for your Deadlifts starting at 10:00 on the clock. Focus should be on positioning over loading. Build as heavy as deemed fit.

3) AQAP:

5 Rope Sit-to-stand

20 Burpees

4 Rope Sit-to-stand

20 Burpees

3 Rope Sit-to-stand

20 Burpees

2 Rope Sit-to-stand

Extra Work:

4) Banded Pull Throughs: 100 reps for time

Break up however needed. Focus on positioning and stretch over speed.

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

Old School!