Deep Comp- 11/18/15

I. Warm-Up

3 Rounds

8 Cal A/B

8 V-Rolls

8 Heavy Russian KB Swings

8 Air squats

8 Pushups

II. Strength and Conditioning

For time:

12 Deadlifts 315/220#

30 Wallball 20/14#

15 T2B

9 Deadlifts 

30 Wallball 

15 T2B

6 Deadlifts 

30 Wallball

15 T2B

3 Deadlifts 

30 Wallball 

15 T2B

  1. Wallball and Deadlift weights are constant. 
  2. This is all we have today for strength and conditioning. Treat it like an open workout. 
  3. If you must scale, scale to 80-83% of your deadlift 1rm  


IV. Midline Accessory

B1. Hollow Rocks 3 x 20s http://gymnasticswod.com/content/hollow-rock
B2. GHD Superman Hold 3 x 30s

Trust - Teamwork - Sacrifice - Discipline

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