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Team WOD: Partner deadlifts, Row and Ball Slams

AMRAP 20 mins: Partner deadlifts, Row Calories and Ball Slams

Complete as many rounds as possible in 20 mins of: 10 Partner deadlifts, pick load 20 Row Calories 30 Ball Slams, 30/20 lbs

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Advanced RX: Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3

Deficit Deadlift 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

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Pt. 1: AMRAP 10 mins: Row, Ball Slams and Deadlifts

AMRAP 10 mins: Row Calories, Ball Slams and Deadlifts

Complete as many rounds as possible in 10 mins of: 15 Row Calories 12 Ball Slams, 30/20 lbs 9 Deadlifts, 225/155 lbs

* Pt. 1. Rest 5 min. then complete Pt. 2

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Pt. 2: 21-15-9: Dumbbell Burpees and Handstand Push-ups

21-15-9: Dumbbell Burpees and Handstand Push-ups

21-15-9 reps, for time of: Dumbbell Burpee, 50/35 lbs Handstand Push-up

* After Pt. 1 then 5 min. rest. DB Burpee is Push-up on DBs, DL both DB's then jump with DB's at sides

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Nothing assigned for January 27, 2018