Deads

Warm Up-

Run 10 minutes @ 60% effort

50 Sit ups

50 Back Extentions


SWOD-

Warm up Deadlift then do:

 Deadlifts Every minute on the minute for 15 minutes:

First 5 minutes perform 5 Deadlifts at 60% of 1RM

Second 5 minutes Perform 3 Deadlifts at 70% of 1RM

Last 5 Minutes Perform 2 Deadlifts at 80% of 1RM




WOD-

AMRAP 10 minutes:

2 Power Cleans 245/145
20 Lateral Hops over bar ( Both feet must leave the floor and land at the same time)
10 Ring Dips



Endurance-

1 mile run with weight vest