WOD:

#run it (CAP 12 min)

400m Run *(800m Erg Bike)

21 Deadlifts 225/155

:30 Rest

400m Run

15 Deadlifts

:30 Rest

400m Run

9 Deadlifts

STRENGTH:

#deadlifts

Deficit Deadlift 1-2″

Every :90 for 12:00

3 Reps

*The deficit is optional for those athletes who might be slightly more advanced or have great positional awareness and mobility. Otherwise some normal “heavy-ish” triples can be fine for most.

FINISHER:

#off and on (CAP 14 min)

For Time 2:00 on 1:00 off*

12 Vups or Rx+GHD Sit Ups

25′ HS Walk or 2 Wall Walks

Max Distance Ski (or Row)

*Continue until 1000/800m is completed

Start over on the GHDs at the start of each round