WOD 3.12.15 Thursday

A. Deadlift

  • 3 x 3 heavy

Up Ladder of:

  • Dead Lift– 60-70% of Above (1-2-3-4-5…) PERFECT FORM!
  • Hollow rocks (5-10-15-20-25…)

* The sequence is 1 Dead and 5 hollow rocks, then 2 Deads and 10 hollow rocks, then 3 Deads and 15 hollow rocks.  etc…

C.  EMOM 20

  • Min 1:  15 Cal Row
  • Min 2:  15 Cal Airdyne
  • Min 3:  50 Double unders
  • Min 4:  8-10 Power Clean (60% of 1RM)
  • Min 5: Rest (optional)

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