Workout first, lift later
The work out is a 21-15-9 triplet of pull ups, lunges, and DB shoulder to overhead. Complete the pull ups and shoulder to overhead in 2 to 3 sets. Goal is to finish the workout in 10 – 12 minutes.
After you’re all warmed up we’ll leave you plenty of time in to complete 5 sets of 3 deadlifts with the time remaining in class.
For time:
21-15-9
Pull ups
DB front rack lunges (50/35)
DB shoulder to overhead
Strength:
Deadlifts
3-3-3-3-3
WOD: 7:17 @ 25#
STR: 245#
WOD: 7:24 Rx
Strength: 210#
WoD: 10:26 @ 30#
Str: 235#
WOD: 6:29 @ 25#
STR: 265#
WOD: 7:48 @ 25#
STR: 265#
WOD: 7:19 @ 30# & banded pull-ups & ring rows
STR: 245#
WoD: 9:35 Rx
Str: 225#
The heat reeeeeeeeally caught up with me today.