WOD for 010219

Skill: Rowing & Deadlift Efficiency
-Breathing and Bracing through deadlifts
-Rowing cadence and sequencing (legs, torso, arms >>>arms, torso, legs)
https://youtu.be/nGD0CTE1Ylk
No “Strength”

EMOM: Strength Cardio
EMOM:x 5 Mins: Row/Bike 15/12 Cals
Rest 1:00
EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)
Rest 1:00
EMOM:x 5 Mins : Row/Bike 15/12 Cals
Rest 1:00
EMOM:x 5 Mins: 10 Deadlifts @ 50-60% (of 1RM Deadlift)

L1: 18/15 cals, 10 Deadlifts
L2: 15/12 Cals, 10 Deadlifts
L3: 13/10 Cals, 7 Deadlifts
L4: 10/8 Cals, 5 Deadlifts