Midline: 5 Rounds
30 seconds on /30 seconds off Hollow Rocks
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Strength: 3" Deficit Deadlifts - on 45 plates
5 x 1 Rep @80% -same weight across the board
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Strength: Weighted PullUps 5 x 3 Reps -
*use bands if necessary (IE...if you aren't yet capable of 3 strict pullups...use the lightest band that will enable you to do so)
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WOD: 8 Min AMRAP
100 Meter Farmers Carry w/ bumper plates - P 45/35, A 35/25, H 25/15
300 Meter Row - P & A 300 M, H 200 M
*Farmers Carry to 50 M mark and back
**Don’t drop bumper plates they will roll
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Recovery (Optional)
800 Meter Run @Moderate Pace
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Deficit Deadlift Demo below with Mark Bell...