WOD #1
Strength – Deadlift

Basics: Practice lift and build up to a difficult set of 5.
Level 1: 2×10 @ 50%, then 5-5-5-5
Level 2: 2x8 @ 70%, 5-5-5-5, then 20@ 185 lbs as fast as you can (no bouncing the weight at the bottom or dropping it at the top.)

WOD #2

Chipper, For Time

Basics

• 20 Snatches, 45/25#
• 10 Burpees
• 30 Wall Balls, 20/14# @ 10’/9′
• 10 Burpees
• 20  Thrusters, 45/25#
• 10 Burpees
• 30 T2B
• 10 Burpees
• 20 Ring Rows
• 10 Burpees

Level 1

• 20 Snatches, 95/65#
• 10 Burpees
• 30 Wall Balls, 20/14# @ 10’/8′
• 10 Burpees
• 20  Thrusters, 95/65#
• 10 Burpees
• 30 T2B
• 10 Burpees
• 20 Pull-ups
• 10 Burpees

Level 2

• 20 Snatches, 115/75#
• 10 Burpees
• 30 Wall Balls, 20/14# @ 10’/9′
• 10 Burpees
• 20  Thrusters, 115/75#
• 10 Burpees
• 30 T2B
• 10 Burpees
• 30 C2B Pull-ups
• 10 Burpees

Homework for Level 1/2
Watch video about Romanian Deadlift
This exercise will done on Monday by Level 1/2