WOD:

1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets

1 Cluster consists of 4 Touch-and-Go Deadlifts + 5 High Box Jumps + 4 Touch and Go Deadlifts. Deadlifts should be heavy. For the Box Jumps the goal is not speed, but height, step down, reset between each rep.

2) 7 minute Up Ladder:

3 Front Squats 65/45

3 Push-ups

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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