Move

1) On the 3:00 x 3 (build to technical load)
3 Deadlifts (slow tempo)

2) 15 Min. Time Cap
7 Rounds
7 DB Deadlifts
5 Ring Rows
3 DB Front Squats
30 Sec. Rest

Train

1) Pause Deadlifts
On The 3:00 x 3 Sets (building
3 Deadlifts (3 Second Pause Below Knee)

2) Bell (Hero WOD)

3 Rounds For Time (15 Min. Time Cap)
21 Deadlifts (185/135)
15 Pull Ups
9 Front Squats

Stimulus

1) On the Descent, pause just below the knee for a full 3 second. These will be completed as touch and go reps, maintaining tension throughout the whole lift. Rest at the hip as needed.

2) This is meant to be a quick workout, with the touch part being the heavier front squats. Deadlifts will take roughly 1:30, with pull ups being broken up into 2-3 sets. Front Squats should be completed unbroken if possible. Aim for less than 5 minutes each round to finish under the time cap.

Extra Credit
5 Min. Row, Rest 2:30
4 Min. Row, Rest 2:00
3 Min. Row, Rest 1:30
2 Min. Row, Rest 1:00
1 Min. Row
RPE: 7-8 (uncomfortable pace, 85% max HR)

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.