In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Deadlift – working in sets of 2 working percentages off your last 3 rep heavy set. Perform sets at 90%, 95%, and 100%. If you are still feeling fresh, perform 2 reps at 102-105%.
Fitness: Perform 6 one-legged Deadlifts with a KB on each side followed by 5 V-ups and a 30 second hollow body hold.

Part 2 – Conditioning: “Bingo”

Performance: 3 RFT of:

  • 500m row (or 400m Run)
  • 12 Deadlifts at BW*
  • 21 Lunge Steps with 45/35lb plate locked overhead (L+R=2)

*Weight should not exceed 60% of your 1RM

Fitness: 3 RFT of:

  • 500m row (or 400m Run)
  • 12 DLs at 5 RPE
  • 21 Lunge Steps with plate locked overhead (L+R=2)

 

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