:startwod:
Warm Up
Joint Mobility and Line Drills
Strength Work
Dead Lift 3 – 3 – 3 or more
If you are on week #2-
Set #1 is 3 reps @ 70% of your “working” one rep max.
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
Conditioning Work #1
4 Rounds for time of
15 Dead Lifts 135M/95W
10 Burpees
Conditioning Work #2
Row 500 Meters for time
:endwod:
