Register for “Deadlifts For Derek” on November 1!
STRENGTH
4 Sets: (Snatch Balance + Overhead Squat) x 3, light to moderate weight, focus on speed under bar and technique
Level 1: 4 Sets of 3 Light Overhead Squats
WOD
Level 1
3 Rounds for Time:
- Wall Ball (20/14) x 30
- Burpee x 15
- Slam Ball (20/15) x 15
Level 2
3 Rounds for Time:
- Double Under x 75
- Wall Ball (20/14) x 50*
- Burpee x 20
*M – 10′ Target, F – 9′ Target.
If scaling to singles for L2, do 1:1 and add 5 burpees each round, or sub slam balls.
155#
19:34
75#
18:38 Rx
155 17:58
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