Friday

Pre WOD

Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 85%

WOD

Every minute, on the minute, for 20 minutes (5 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold