In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Deadlift

Performance and Fitness:

3 EMOM 10

75-80% / RPE 7/8

Part 2 – Conditioning:

“Drop The Hammer”

Performance:

10 rounds for time

1 Dead 315/220

100m Sprint

5 C2B Pull Ups
Fitness:

10 rounds for time

1 Dead RPE 8

100m Sprint

5 Pull Up Progression