In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Deadlift – working up to 75% (Wod weight)

Part 2 – Conditioning: “Brutus”

Performance: For time:

  • Row 500m or Run 400m*

–then–

5-4-3-2-1 reps of –

  • Deadlift (@75%)
  • Muscle-Ups

–then–

  • Run 400m or Row 400m

* Row for the cash-in and Run for the cash-out, or vise versa.

Fitness: For time:

  • Row 500m or Run 400m

–then–

5-4-3-2-1 reps of –

  • Deadlift (@75%)
  • In between Deadlift sets, perform pull-up work of whichever you have consistently: 8-6-5-3-2 C2B — OR 10-8-6-4-2 Pull-ups — OR 15-12-9-6-3 Ring Rows (as horizontal as possible)*

–then–

  • Run 400m or Row 400m

*For example if an athlete has Pull-ups (but not C2B pull-ups), he or she would perform:

  • 5 Deadlifts and 10 Pull-ups
  • 4 Deadlifts and 8 Pull-ups
  • 3 Deadlifts and 6 Pull-ups
  • 2 Deadlifts and 4 Pull-ups
  • 1 Deadlift and 2 Pull-ups
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