WOD:

#death race (14 min cap)

Demonstrated by CompTrain Games Athlete, Cole Sager (Video)

5 Rounds:

15/10 Calorie Assault Bike  (If row, 18/15 Cal)

10 Burpees

STRENGTH:

#deadlift

3 Sets of 6 – Deadlift

2 Sets of 8 – Sumo Deadlift

2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

CASHOUT:

#ski

AMRAP 8:

Ski Erg Calories

*On the Minute, starting on the 1:00:

3 DBall Cleans (150/100)  Scale to Heavy DB Power Clean (70/50lbs)