09/28/2020

Deadlift (5 x 5 @ 70-80%)
No tempo, but use straps/hook grip to keep double overhand grip. Ideally, don’t use a belt.
Metcon (AMRAP – Rounds and Reps)
For Quality:
18 min x
10 Sumo Deadlift @ 80% of top weight from 5×5 DL
20 Box Step Overs w/ DB
30 Alt. Reverse Lunge w/ DB

– use a weight on the DB that allows you to do all repetitions unbroken; build as you go if you can

Metcon (Time)
WOD:
pick 1:
Rx:
10-20-30-40-50
Cal Row
AbMat Sit Up

Rx+:
7-14-21-28-35
Cal Assault Bike
Hanging Knees above Hips