TUESDAY (15 NOV 16)

Location
-3rd Floor Weight Room
-62' Room or 3rd Floor WR




STRENGTH


6 sets of 8 second deadlifts*


*This is a very slow deadlift. Move the bar from the floor to the locked out position over 4 seconds (do not go faster).  Once locked out, move the bar back to the floor in 4 seconds.  Focus on good form the entire time...increase weight as able.






WOD


Level 1
5 Round for time:
10 x Dumbbell DL (45/25)
10 x Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).


Level 2
7 Round for time:
10 x Dumbbell DL (65/40)*
10 x Chest to Bar Pull-ups
10 x Deadlift Front Squats (DBs rest on shoulders).


*Adjust weight as necessary.