In WODs

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 4 sets of 5 @70-75%

Conditioning: “Communication Breakdown”

  • Run* 200 weighted (sandbag, med ball or 45/25lb plate)
  • 9 Lunge steps with plate locked overhead (45/25lb plate, L+R=2)
  • 9 Burpees
  • Run 400 weighted
  • 15 Lunge steps with plate locked overhead (L+R=2)
  • 15 Burpees
  • Run 800 weighted
  • 21 Lunge steps with plate locked overhead (L+R=2)
  • 21 Burpees

*If you cannot run due to an impact issue, walk with a weighted implement. No rowing substitute today.

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