WOD:

1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 5 Bench Press

Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets: 3 Deadlifts

Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these set dead on each rep.

2) 3 rounds AQAP:

21/15 Calories Ski/Bike/Row/Run

15 Front Squats 65/45

9 Shoulder-to-overhead 65/45

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 12/side

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

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