WOD FOR FEBRUARY 26, 2019

A)

Dead lift:

4x4 @ 70% + 20lbs *Pronated grip

1x2 @ 80% + 20lbs *Pronated grip

1x2 @ 90% + 20lbs *Grip optional

1x8+ @ 70% + 20lbs *Grip optional

B)

EMOM for 16 minutes

1) 8 TEMPO dead lifts 3 sec down, 1 sec pause, 2 inches of the floor *bar doesn’t touch the floor during all 10 reps (115/75)

2) 10/5 Cal assault bike sprint

OVERFLOW:

A)

5 Rounds for time:

10 Cal ski erg

15 Box jumps (24/20)