WOD Brief
STRENGTH: Deadlift Heavy Double
METCON: Don’t underestimate this 7min time domain or the weight on the barbell! This will feel heavier than a normal 225/155 so do not compromise your back as well as the intended stimulus which is moving the ENTIRE 7min.
Deadlift 1 x 2
- Building to a heavy double for the day.
- 15min to build, share a bar!
“Optimus Prime”
AMRAP 7:
Wallballs (20/14) – Females to a 9′ Target
*On the Minute, starting on the 0:00, complete 5 Deadlifts (225/155)
- The score is total wall balls completed in the 7 min
- OPEN – as written
PERFORMANCE- 185/135
FITNESS- Wallballs (14/10) Deadlift (155/105)
Post Work/Recovery
2-3 Rounds of:
10 Reverse Hyper + 10 Hip Extensions
20 Glute Bridges or 10 Barbell Glute Bridges