Devil’s & Deadlifts

Carly

Warm-up
2:00 Jump Rope on Coach’s Call

Then

2 Rounds
12 DB Suitcase Deadlift
12 DB High Pull
12 Renegade Row
6 Burpee w/ DB To Stand

Mobility
Banded Shoulder Stretching
Banded Hamstring Stretch

Strength
E2MOM12
Deadlift – Based on Recent 1 RM
1. 5 Reps @ 55%
2. 5 Reps @ 60%
3. 4 Reps @ 65%
4. 3 reps @ 75%
5. 2 Reps @ 80%
6. 1 Rep @ 90%

-1 Rep is not meant to be a max

WOD
E3MOM15
Each for Time
10 SA Devils Press 50|35
15 Pull-ups
50 Double Unders

Level 3- 45|30
Level 2 – 40|25, 10 Pull-ups, 25 Double Unders
Level 1 – 30|15, 100 Singles, 10 Pull-ups
ADV- 70|50, C2B

Extra Work
27-21-15-9
Row
50ft HS Walk after each Row

Adv – Over Obstacle

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