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Deadlifts and Rowing for 7/12/2019

Industrial Athletics – CrossFit

The purpose of today’s WOD is to use pulling muscles in two different ways, but with similar high reps. We will start by using the posterior chain in a high cardio modality with the rower. Then, we will continue to use those slow twitch muscles with high reps of light-ish deadlifts. We are lookin for full burnout of the glutes and hamstrings by the end of the WOD.

Planks and Bridges


0:30 Plank

0:30 Bridge

0:10 Rest

Metcon (AMRAP – Reps)

4 Rounds for Reps:

2 Min Row (Cals)

2 Min Deadlift (60-70%)