In WODs

Warm-up & Mobility: 15 Minutes

Strength: Strength: ISO MIO Deadlift – 3 or 4 sets of 3 reps working up to approx @ 60% of 1RM (don’t lose form!!) (20 min) – Tight, take slack out, Slow from floor with CHEST first BAR ON LEGS, pause below knee for 1 full second, bring hips forward, normal speed down. Do your legs a favor and wear long socks.

Conditioning: Conditioning: 14 min AMRAP of –

  • 10 OHS (95/65lb)
  • 10 Burpees
  • 20 DUs

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Wednesday