Stretch day 20 min
Or lift
Deadlifts
10-10-7-7-4-4-1-1
Start at 50%
WOD
RX
5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees/ up downs
1:00 rest
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:Accumulate:50 seated leg raises
INTENDED STIMULUS
20+ reps (calories + burpees) each round.
Advanced athletes should aim for closer to 30+ reps in each round.
Each round should be a sprint.
SCALING
Reduce burpee to up-downs.
Reduce row time.
Utilize row substitutions if needed.