WOD Oct 4th 2019

Pausing Deadlifts

 

7 Sets of 1 reps

5 Pauses during the lift, each for 2 seconds:

1. Mid-Shin
2. Knees
3. Full extension
4. Knees (going back down)
5. Mid-Shin (going back down)

 

Build your weight

 

Deadlift Stamina

Not for Time:

3-6-9-12-15: Unbroken Deadlifts

at 60-65% of your 1 RM, After each set do 8 Ring Dips

 

Row Conditioning

On the 3:00 x 3 Sets:

27/21 Calorie Row

Into, On the 2:00 x 3 Sets

21/15 Calorie Row

Into, On the 1:00 x 3 Sets:

15/12 Calorie Row