Strength
EMOM for 8 min of:
Dead-stop Deadlift x 2 @ work up to 80%
MetCon
“Hakuna Matata”
Rx
4 Rounds for Time of:
400m Run
7 Deadlifts 245/165
4 Muscle Ups
L2
7 Deadlifts 205/145
4 Chest-to-Bar Pull Ups
L1
7 Deadlifts 165/125
4 Pull Ups
It’s been awhile, but Dead-stop Deadlifts are back! We go through a quick eight minute EMOM of only two Dead-Stop Deadlifts, building up to our 80%. As always with dead-stop, make sure you fully reset at the bottom between reps. If you can, challenge yourself and use a double-overhand grip without the hook grip in order to build grip strength as well.
Another four round WOD for today. Yesterday we have moderate weight and higher reps, today is the opposite with heavy weight and lower reps. Those deadlifts will get heavy quick so I advise using an over-under grip on the bar. We included Muscle Ups just to make it that much more fun and exciting. If you don’t have Muscle Ups yet, don’t fret, we will have a scale down for the movement. If you have your Muscle Ups, practice stringing these together. Even if you’re only getting doubles, 2 + 2 is better than 4 singles!