Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness : Deadlifts – work to WOD weight
Part 2 – Conditioning: “Casablanca”
Performance: 21-15-9 reps for time of –
- Deadlifts at bodyweight
- Burpee over the bar (both feet @ same time)
Run 400m after each round
Fitness:
21-15-9 reps for time of –
- Deadlifts ( < bodyweight)
- Burpee over the bar
Run 400m or Row 500m after each round
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