“Exercise and application produce order in our affairs, health of body, cheerfulness of mind, and these make us precious to our friends.”
WOD: P1. Max Effort Deadlift. (15min) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good.
P2. 4 Rounds:
1 min max KB swing (35,53#)
1 min max distance row (meters)
No rest time between movements, post total swings and total meters.