Tempo Deadlifts with a 0:03 descent. Remember, your count is slow... one thousand one, one thousand two, one thousand three. When we slow our deadlifts down, we have to be even more aware our form and keeping that back flat through our lift.https://youtu.be/i9ZZbNpdd_s
This WOD starts with a row buy-in. This isn't a paced row, work hard to get it done under the 3:00 time cap. You will then wipe down your rower, head to your mat and perform the Up Ladder with the time remaining. Fitness folks will row as many calories as possible in 3:00.