Warm Up:
2 Rounds
:40 on / :20 off
Row
Plank Hold
Glute Bridges
Banded Goodmornings
Skill:
Deadlifts. Add 20# to 1RM, take 90% and complete
5@75%
3@85%
1+@ 95%
WOD:
For Time
1500/1200m Row (7 min Cap on Row)
30 Deadlifts (245/165)
45 Lateral Burpees Over Bar
*Heat 2 goes on the 7
*15 min Time Cap