Thursday 08242023

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.