In WODs

Warm-up & Mobility: 15 Minutes

Strength: Deadlift – 3 sets of 4 at 75% – stay light and work on form; next week we will be working on our 1 rep

Conditioning: “Chop Suey”

For time:

  • 50 DUs**
  • Run 400m
  • 15 Deadlifts (at bodyweight)
  • 15 Wall balls (20/14lb)
  • Run 400m
  • 10 Deadlifts
  • 10 Wall balls Run 400m
  • 5 Deadlifts
  • 5 Wall Balls Run 400m
  • 50 DUs

**There is no single-under equivalent, if you don’t have solid double unders work your progressions for 90 seconds. Ask a coach which progression is right for you.

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tay and Rams