WOD:

#monday

Every 3:00 for 15:00

20/16 Calorie Bike, Row, or Ski

10 Deadlift 225/155 (Rx+245/165lbs)

50 Double Unders *75 Singles Rx+20 Crossover Single Unders

STRENGTH:

#Deadlift

EMOM 10

1 Reps

Build across sets -Even though we are pulling heavy singles, the actual weight on the bar isn’t everything. Instead have the focus be on perfect set up, driving the legs into the floor, and staying braced. Also, set every rep back down to the floor in complete control, no dropping from the hip.

FINISHER:

For Time (9 min Cap)

80′ Sandbag Hug Lunge Steps 150/100

9 Toes to Bar *Scale to PVC Behind Neck Ab Mat Sit Up

60′ SBH Lunge Steps

12 Toes to Bar

40′ SBH Lunge Steps

15 Toes to Bar

20′ SBH Lunge Steps

18 Toes to Bar