Skill:
Deadlift (10min)
- Build to a heavy set of 5, unbroken
W.O.D
“PUMPED UP GAME CHANGER”
21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)
- 12min time cap.
- Add 1 sec to final time for every rep not completed.
OPEN – as written
PERFORMANCE – (155/105) Box (24/20”)
FITNESS – (135/95) Box (24/20”)
**POST WORKOUT**
RECOVERY/AEROBIC CAPACITY
Not for Time:
150/100 Calorie Assault Bike
Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast
Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast
Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.