2 Rounds
15/10 Calorie Row
10 KB Swings
5 Strict Pull Ups Negatives (5-count negative)
Then,
20 leg swings per side, front to back and across the body
Then, 3 sled sprints, (50 feet) increasing intensity on each

Deadlift
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Reps are touch and go.
After each set of deadlifts, perform a 50′ Empty Sled sprint.

Rest 3-4 minutes after the sled sprint. The goal is for each set to be roughly 2.5% or simply slightly heavier than last week.


Wod 16 minute cap
4 Rounds
20 Wallballs 30/20lbs ‘
15 toes to bar
20/16 Calorie Row or ski

Practice a round of this with a few less reps to get warmed up. try to judge if you can finish a round in under 4 minutes and adjust your wall ball weight and movement and reps for toes to bar accordingly. you don not want to be on the rower much over 1:30.

No extra work today