WOD Mon Mar 4, 2019

Part 1: Deadlift 4×3

Go heavy, or use light weight and practice technique.

In the alternative, use this time to work on strict pullups. Do 3-4 sets of max unbroken. If you can get more than 10 unbroken, add weight and do sets of 5-7.


Deadlift 15/12/9/6/3
Wallballs 25/20/15/10/5

Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; heavy wallball

Then (optional)…

15 bench presses
20 box jumps
25 burpees

RX: bodyweight bench (men); .75 bodyweight (women); jumps required

No more than 2-3 sets for the bench. Reduce the weight if necessary. Use a spotter.