WOD:

1) 7 Deadlifts + 30 second Front Plank Hold: Every 3:00 for 7

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be done Touch-and-Go. Perform the Plank Hold immediately upon completion of your set of Deadlifts.

2) 7 minute Up Ladder:

5 Kettlebell Swings 35/26

10 Single-unders

Workout goes 5+10, then 10+20, 15+30, 20+40, and so on until 7 minutes is up.

Extra Work:

3) Farmers Carry: 400m

Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete.

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