Friday Workout: DL, 3 Rounds

STRENGTH

OTM 5: Deadlift x 6

*Around 75% – same weight across all sets. Otherwise, start moderate and build up to challenging set of 6.

WOD

Level 1

3 Sets:

• Dumbbell Lunge* x 20 (10/side)
• Abmat Sit-up x 20
• Rope Pull x 5 or Ring Row x 10
• Rest 2 Minutes

*Choose challenging weight on dumbbells

Level 2

3 Sets:

• Front Rack Lunge (135/95) x 20 (10/side)
• Abmat Sit-up x 30
• Rope Climb x 3-5*
• Rest 2 Minutes

*Start each rope climb from standing position (i.e. no jumping), and come down with control.  Can do legless or wrapped.  Shoot for 3-5 reps per round.