WOD 10/17/19

Strength: Tempo Deadlift 5 Sets of 1 Tempo: 6 Seconds Up, 6 Seconds Down Build to a moderate, and not to exceed 55%. Rest as needed between sets. Conditioning: On the Minute x 20 (4 Rounds): Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch) Minute 2: 15/12 Calorie Row Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35) Minute 4: Handstand Walk Practice Minute 5: 12/9 Calorie Ski Erg or Bike