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Dead Lift Deload and Dead Mans Row

By 02/16/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

Strength Workout

Dead Lift
5 Reps @ 40%
5 Reps @ 50%
5 Reps @ 60%

Conditioning Workout

“Dead Mans Row”

In 12 minutes

Row 2000 Meters and whatever time is left

Max Reps Dead Lifts 275M/185W

Score = amount of Dead lift reps
Endurance 3 + hours after CF
4 x 400 Meter Runs (2 minute rest between efforts)
6 x 400 Meter Runs in no CF

:endwod:

Steven