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Friyahhhh 10202023

WARMUP


STRENGTH

EMOM 10:

2 deadlifts

– Beginner athletes should increase loading across as many sets as possible.

– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.

– The goal is to lift a heavy set of two for multiple reps and sets.


WOD

‘’Woah..that’s a long one’’


RX

AMRAP 25:

40 double-unders

20 lateral burpees over the bar

10 deadlifts (155/225 lb)

– Rest 1:00 between rounds.

Level 2

AMRAP 25:

20 double-unders

12-15 lateral burpees over the bar

10 deadlifts (105/155 lb)

– Rest 1:00 between rounds.

Level3

AMRAP 25:

20 single-unders

15 burpees

10 deadlifts (65/95 lb

)– Rest 2:00 between rounds.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 2:00-3:00 for most rounds, and never longer than 4:00.

  • Double-unders in :45 or less.

  • Burpees in 1:30 or less.

  • Deadlifts in 1-2 sets and less than :45.

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