WOD 130222 Top pull Deadlift

Strength

1a) 5 x 2 Top pull deadlift @90%, rest 60"   160kg

1b) 3 x 20 Shoulder press  30kg, rest 2min + (after 1st, 3rd and 5th DL)

2a) 3 x 5 Tempo Wtd pullup, rest 60" (5sec pause at top, 10kg plate)

2b) 3 x 10 Good mornings, rest 60"  (55,60,65kg)

Conditioning

30 KBS 24kg
30 Wall Ball
30 Pullups
100 KB SDHP 20kg
20 KBS 24kg
20 Wall Ball
20 Pullups

14'18"

Midline

3 x 25 GH Raise, rest 90"