Fitness
WOD 1
Deadlift
15 mins building to a heavy 5 reps
WOD 2
21 Pull Ups
2 Lengths SA OH Walking Lunges
28 Hand Release Push Ups
35 Ring Rows
2 Lengths SA OH Walking Lunges
28 DB Step Ups @24/20”
20 Minute Time Cap
DB Weight @15/10KG
Performance
WOD 1
Deadlift
1 x 5 @55%
1 x 5 @65%
1 x 5-8 @75%
1 x 20 @55%
15 Minutes
% Based on 1RM Deadlift
WOD 2
21 Bar Muscle Up
2 Lengths SA OH Walking Lunges
28 Handstand Push Ups
35 Chest to Bar
2 Lengths SA OH Walking Lunges
28 DB Step Overs @24/20”
20 Minute Time Cap
DB Weight @22.5/15KG