Strength/Skill: Deficit Deadlifts, 5 x 4, every 90 seconds

  • 1 to 3 inch deficit, standing on plates
  • Athletes are Encouraged to work with groups of 2-3 of similar Strength to save Time and Plates
  • not to be done for Speed, looking to load hamstrings more, take your time and “feel” every second of the Lift

WOD: 3RFT

  • 50 – 50 – 50 Double Unders
  • 30 – 20 – 10 HRPUs
  • 30 – 20 – 10 Deadlifts (185/125)
  • 5 – 5 – 5 Rope Climbs
    • Round 1 is: 50 DUs, 30 HRPUs, 30 DLs, 5 RCs
    • Round 2 is: 50 DUs, 20 HRPUs, 20 DLs, 5 RCs
    • Round 3 is: 50 DUs, 10 HRPUs, 10 DLs, 5 RCs
      • 22 min time cap.
      • Scale rope climbs to a manageable amount of reps.  4, 3, or 2 rope climbs per round is fine, Scale to be able to finish the workout in 22 minutes

The News:
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