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Friday 3.20.20

Warm-up Prep (10-15 Minutes)

3 Rounds

10 Scap Pull-ups

10 KB front rack squats each side

250m Row

10 Quad to toe touch each side


Strength - Deadlift

3x5 Rounds

Light weight, slow positive and slow negative, Pick a weight you can do 3 reps in a row in a very controlled format without losing your form.


WOD (Workout of the Day) 

"Bell"  Hero WOD

3 Rounds for Time

21 Deadlifts 185/135

15 Pull-ups

9 Front Squats 185/135

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 8-15 Minutes
  • This is fast paced grinder, the weight isn't heavy enough to really slow you down on the DL, maybe on the Front Squats.  Just keep moving at an even pace, it's only 3 rounds which is quick and the pull-ups are a nice break from the bar.  
  • Score is time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - Lowered weight, banded or jumping pull-ups