WOD – Fri, Nov 25
Warm-up
Metcon (Time)
RX
3 rounds for time:
400/500-m row
12 deadlifts (105/155 lb)
21 box jumps (20/24 in)
INTERMEDIATE
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20/24 in)
Beginner
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12/20 in)
Substitutes: 400-m run, 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m ski erg
Post WOD
Accumulate:
50 Kang squats (empty barbell)
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
3 sets:
100-m row
• Every meter the athletes are over or under 100-m is how many burpees they must perform.
Deadlift Build Up then:
2 sets:
10 deadlifts
5 Box Jumps