2 RM Dead

Warm Up:
12 Hip/Back Extensions
20 Ab Mat Sit Ups
12 Lunge Steps
20 Jumping Air Squats
12 Leg Swings w/each Leg
(3 rds)
Strength:

• Work up to 2 RM Deadlift Weight
• 3 rounds(sets) x 2 reps of Deadlift
• Take 3-4 min between sets and 3-4 sets to work up to "working" weight
  

WOD: "Jackie"

Jackie

1000 meter row Thruster (50 reps) M=45lbs / W=35lbs Pull-ups (30 reps)

For time