Focus: 

Deadlift w/ 2sec Negative

Set 1: 14 

Set 2: 12 

Set 3: 10

Set 4: 8

Set 5: 6 

 

WOD:

21-15-12-9-6-3

Deadlift 225/155#

12-10-8-6-4-2

Over Unders 24″ (Hop Over Crawl Under)

*for the over under set box with PVC on top w/45lb plate to keep the PVC in place

 

ROM WOD Finish:

1 Min Pigeon L/R

2 Min Twisted Cross L/R

3 Min Puppy

1 Min Cobra