Mon., Nov. 12, 2018

WOD:

A.
Four sets of:

Pause Deadlift x 5-6 reps
(pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel)
Rest 60 seconds
L-Sit Hold x 30-45 seconds
Rest 60 seconds

B.
Three rounds for time of:

25 Lateral Box Step-Overs
25 Kettlebell Swings

CW: 10:36 (messed up clock) - 135# DL
LW: 8:46 - 85# DL