Strength
For quality
5-4-3-2-1
Deadlifts build (start at 60% ) NOT a 1 RM
Rope climbs/ pull to stand
WOD
RX
3 rounds for time:
50 sit-ups
30 deadlifts (95/135 lb)
SCORE:
TOTAL TIME
LEVEL 2
3 rounds for time:
30 sit-ups
30 deadlifts (65/95 lb)
SCORE:
TOTAL TIME
Level 3
3 rounds for time:
15 sit-ups
15 deadlifts (55/75 lb)
Extra -
STRETCHING | 5:00
2 sets:1:00 foam roll upper back:30 cat-cow:30 standing pike stretc
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