FIT
STRENGTH
5 Sets
3 Deadlifts
3/side Rope Pull Ups*
10 Seated Db Press (On Floor)
*Hands about one fist apart and pull chin to top hand. Modify by doing from seated position.
Work up in weight on the deadlifts.
WOD
3 Rounds
11 Squat Cleans
200m Run
1 Rope Climb
18 Deadlifts
D – choose weight, 3 rope pulls
F – 95/65, 115/75, 135/95
P – 135/95, 165/115, 185/125
*Same weight for the squat cleans and deadlifts each round
COOL DOWN
1:00/side Pigeon
1:00/side Cossack
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
AMRAP x18
15 Calories
5/side Single Arm Lunge
1:00 Wall Sit
5 Sets
20 Banded Goodmornings
60 Slamball Hip Thrust Hold
