Workout specific strength:
A1. Dead lift, x3 (up to 315/225)
A2. Pull up, x5
A3. Russian baby maker hold, :45
Every 4:00 (x5)

“quadratic”
4 rounds for time of:
4 dead lifts (275/185)
4 burpees
4 dumbbell/kettlebell thrusters (45/25)

*This WOD is meant to be short and heavy. Go fast, and scale up if possible.


The calm before the storm that Sean is about to unleash on this bar…