WOD:

1) Deadlift: 7 Reps Every 2:00 x 5 sets

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

2) Good Morning: 15 reps Every 2:00 x 5 sets

This should be done as a continuation of your Deadlifts, making a total of a 20 minute piece. Focus for this movement should be positioning over loading.

3) 10 minute AMRAP:

10 Ball Slams 40/30

15 Wall Balls 14/8

20 Abmat Sit-ups

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