WOD:

1) 3 Deadlifts + 3 Box Jumps: 1 Complex Every 2:00 for 10 sets

Warm-up as needed. Goal should be to work heavier than last week. For the Box Jumps the focus should be on high explosive jumps, step down each rep, the goal is not getting through them fast, but be aggressive with your hips. Deadlifts should all be Touch-and-Go. Build as heavy as deemed fit.

2) 3 rounds AQAP:

20 Ball Slams 40/30

400m Run

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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