Barbell Work is in the WOD
WOD is a Sprint WOD

Skill Strength Super Set
Bench Press / Deadlift
5-5-5-5-5-5 no more than 60% 1rm
At a Moderate load

Athletes will compete 5 Flat bench presses with the bar bell then 5 deadlifts. Ensure athletes do not straight leg the DL or have too much bend in the knee. Good video attached to help all athletes of different size and shapes.

500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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