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