DATE – Saturday April 12th


Warm-up: Dynamic warm-up


Mobility: Banded hamstring stretch laying on the grounds, 30-45s each (straight up, across the body, and to the outside (adductor).


WOD A: Build to a moderate/heavy triple deadlift, but not a 3RM (10-12 mins). Use time between sets to practice/prep for pull-ups.


WOD B: Every 10 min for 3 sets: (Complete each round as fast as possible, resting the remainder of the time.) (30-35)


400m Row

15 Deadlifts (225/185)

10 Burpee over the bar

15 Chest to bar pull-ups

400m Run


(Score each round individually B1,B2,B3. Partner up, and stagger the second heat by 5 min)