Warm-up:Â Run 400m, 2 rounds of:Â 10 push-ups, 10 sit-ups, 10 pull-ups, 10 back extensions, 30 second Samson Stretch
Here’s a mainstite WOD from 2003.Â Notice they are congratulating their second woman into the Muscle-up Club.Â
Complete 10 rounds of:
Deadlift 1 rep
Divide deadlift weight by time to completion in seconds.Â Work up to as heavy ofÂ a deadlift as possible without taking any more rest than necessary to load the bar.Â Post results to comments.