* New Programming Block Here

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WOD:

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

Warm-up as needed. All 5 sets of Deadlifts should be at the same exact weight. All reps should be Touch-and-Go focusing on a smooth and controlled descent.

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

This should be done as a continuation of your Deadlifts on a running clock starting at 10:00. Load as deemed fit. Range of motion is Kettlebell to eye height.

3) 7 minute AMRAP:

15 Front Squats 45/35

30 Single-unders

Extra Work:

4) Banded Pull Throughs: 100 reps for time

Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one priority.

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