Monday Group Strength and Conditioning



increase weight each round.

Warm up deadlift to WOD weight or about 80% of 1RM.

If Rx is too heavy for you, use about 75% 1Rm for the WOD.


WOD: Complete as many rounds as possible in 7 minutes of:

-5 hard-effort pulls on C2 rower

-3 deadlifts


F: pulls at sub-1:45/500-m pace, no more than 215-lb. deadlift

M: pulls at sub-1:30/500-m pace, no more than 315-lb. deadlift unless you have experience.


Note: it may take you more than 5 pulls to get to pace. Remember to use the rate you got in the warm up calibration if the suggested pace is too fast. If your pulls are slower than target pace then they down count, Pace yourself on the transition so you can make the cut off speed. But remember 7 minutes goes by fast.”

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