Deadlift Warm up & Technique
10 - 08 - 06 - 04 - 02
15 mins to work towards
a 3 Rep max Deadlift
(Reset between each Rep)
12 min AMRAP
24/21 Cal Row
12 Deadlift 65% of 3 Rep max
16/14 Cal Row
8 Deadlift 65% of 3 Rep Max
8/7 Cal Row
4 Deadlift 65% of 3 Rep Max
“Lightweight Fighter” Group Warm Up: 2 Rounds 5 Inch Worms 10 Spider Lunges 10 Mobility Squats 10 T Press Ups WOD: 3 mins on / 1 min off x 9 rounds RXD Option: Must be completed as prescribed 6 DB Sna
“Franemies” Group Warm Up: 2 Rounds 250m Row 10 Air Squats 10 Bar Rows 10 Push Press (EB) 10 Step Ups Extra Warm Up: Thruster Mobility WOD: For Time RXD Option: Must be completed as prescribed. 21 Thr
“Dawn Of The Dead” Group Warm Up: Coaches Pick WOD 1: AMRAP in 15 mins RXD Option: Must be completed as prescribed. 12 Chest 2 Bar Pull Ups / Strict Pull Ups 1 Hill Run 3 Wall Walks SCALED Option: Sca