January 11, 2019

Accessory work

3 sets of:
20 hip extensions or good mornings
10 bent over barbell rows

Performance

For time:
50 double-unders
20 deadlift
50 double-unders
15 deadlift
50 double-unders
10 deadlift
50 double-unders
5 deadlift

Add weight to the deadlift each round.
Men: 185-205-225-245 lb.
Women: 135-145-155-165 lb.

Fitness

For time:
100 single-unders
20 deadlift
100 single-unders
15 deadlift
100 single-unders
10 deadlift
100 single-unders
5 deadlift

Add weight to the deadlift each round.
Men: 135-145-155-165 lb.
Women: 85-95-105-115 lb.