Banded Speed Deadlift

10×3 Reps @60% of 1RM
*Rest 1:00 after each set
**Focus on speed on the way up, place the band on top of the bar sideways then step on it. Re-set after each rep, no T&G reps.


Every 4:00 x5 Rounds:

12/9 Cal Row
10 Burpees
8 Toes to Bar
4 Bar Muscle Ups
*The goal is to have at least 0:45-0:60 of rest each round. Try to keep the ttb and bmu unbroken! Do burpees to touch or over the rower if you want to make it a bit more challenging. Scaled rep scheme could be 10/8/6/2.

Categories: WOD

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