:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
“Dead Lift”
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%
Conditioning Work
“Dead Mans Row”
In 12 minutes Row 2K and whatever time is left over Max Rep Dead Lifts 275M/185W
rest 5 minutes then:
Max Double Unders in 2 minutes
Core Work
25 Ab Wheel
25 Back Extensions
:endwod:
