Workout of the day

1) Deadlifts: Build to a heavy set of 3 then do 1 x 3 @ 90%, 80%

Move

21-15-9:
Kettlebell Deadlifts
Burpees
Calorie Bike

2) “Donny”

21-15-9-9-15-21:
Deadlifts @ 225/155
Burpees

Stimulus

1) Build to a heavy set of 3 deadlifts and then do two back-off sets. Looking to rest 2-3 minutes between heavy sets, don’t get numbers stuck in your head and lift based on feel.

2) Meant to be a tough, grindy workout, this Hero WOD is named after U.S. Army Specialist Donald L. Nichols of Shell Rock, Iowa who died April 13, 20111 in Afghanistan. Time cap of 20 minutes, choose a weight where you can do 20+ reps unbroken.