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WOD:

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

3 Deadlifts +

30 second D-Ball Bear Hold

Warm-up as needed. We are going to work this progression for the next 4 weeks. Be consistent with the D-Ball hold, work to build the Deadlift to a heavy set for the day.

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

50ft/side Dumbbell Front Rack/Farmers Carry

Pick some heavy loading and make this difficult for your self. You should have 1 Dumbbell in the Farmers Position (Heavy), and 1 Dumbbell in the Front Rack Position (Lighter). Switch sides at 50ft.

2) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Shoulder-to-Overhead 65/45

9 Ring Rows

Extra Work:

3) Ring Dip Support: 5 sets of 30-60 seconds

Rest 90-120 seconds between sets. If this is too difficult for you, lower the rings to a Push-up position, and do Push-up/Plank supports on the rings.

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