Tuesday May 8, 2017

(Practice / Glycolytic (2-5 min bursts)
Warm-up: 5 min running clock (500m row or 400m row & open stretch for remaining time)

WOD Part 1

5 minute AMRAP
400m Row
9 Body weight Deadlifts
21 Box Jumps (24/20)

Rest 3 min - adjust weight

WOD Part 2

5 minute AMRAP
300m Row
7 1.25x Body weight Deadlifts
15 Box Jumps (24/20)

Rest 3 min - adjust weight

WOD Part 3

5 minute AMRAP
200m Row
5 1.5x Body weight Deadlifts
9 Box Jumps (24/20)

Rest 3 min - adjust weight

WOD Part 4

5 minute AMRAP
100m Row
3 1.75x Body weight Deadlifts
3 Box Jumps (24/20)

**This is a continuous WOD. WOD part 2 starts where you left off in WOD part 1 etc… Final score = total rounds and reps completed.