*Winter Sniffels Here

WOD:

1) Deadlift: 5 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 70% of your 1RM Deadlift, or heavier than last week. Build to a heavy 5 for the day.

2) Superman Arch-ups: 20 Reps every 2:00 x 5 sets

These should be done as a continuation of your Deadlifts starting at 10:00 on the clock. Hold the top for each rep for approximately 1 second, then relax.

3) 13 minute AMRAP:

15 D-Ball Over Shoulder 70/50

15 Burpees

15 Wall Balls 14/8

Extra Work:

4) 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 HERE