Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Deadlift – working up to 75% (Wod weight)
Part 2 – Conditioning: “Brutus”
Performance: For time:
- Row 500m or Run 400m*
–then–
5-4-3-2-1 reps of –
- Deadlift (@75%)
- Muscle-Ups
–then–
- Run 400m or Row 400m
* Row for the cash-in and Run for the cash-out, or vise versa.
Fitness: For time:
- Row 500m or Run 400m
–then–
5-4-3-2-1 reps of –
- Deadlift (@75%)
- In between Deadlift sets, perform pull-up work of whichever you have consistently: 8-6-5-3-2 C2B — OR 10-8-6-4-2 Pull-ups — OR 15-12-9-6-3 Ring Rows (as horizontal as possible)*
–then–
- Run 400m or Row 400m
*For example if an athlete has Pull-ups (but not C2B pull-ups), he or she would perform:
- 5 Deadlifts and 10 Pull-ups
- 4 Deadlifts and 8 Pull-ups
- 3 Deadlifts and 6 Pull-ups
- 2 Deadlifts and 4 Pull-ups
- 1 Deadlift and 2 Pull-ups
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