Dec 13th WOD


1.)Stiff Leg Dead Lift 4x10 (3 sec decent with a 1 sec pause at mid shin, so that means slow and controlled on the way down, hold for 1 sec and then explode up, driving hips forward into the bar and squeezing everything really hard at the top of movement for EVERY REP.


2.) KB Single Leg DL 4x10 (Try heavier weight then last week but keep good form)

Conditioning: 15min Amrap

100m Farmers Carry: (55/35)


8 Ball slam

10 Man makers (with out push-up) (30/15)

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