MONDAY // 11.15.2021

CFW WOD

(1) STRENGTH
Every 20 sec x 20
1 Deficit Deadlift (1-2″) @ 60-70%

*Add weight based on form and technique
*Rest 2-3 minutes / sets

Note: The goal of the deadlifts is to build to strength in a deeper range of motion. Choose a deficit where you can maintain proper positioning and tension.

(2) WOD
For Time (15 min)
“Dumbbell DT”
5 Rounds / Arm (10 Rounds total)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-overhead

M – 50, F – 35

Note: The goal of this workout is to build upper body endurance specifically grip endurance. Challenge yourself to hold onto the dumbbell for as long as possible. Complete 5 rounds / arm in any order.