Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD:
Every 3 Minutes for 18 Minutes
-7 Barbell Deadlift
-200 Meter Run
-7 Barbell Deadlift
Men: 135-225# Women: 85-155#
Coaches Notes
We’re moving fast here! Let’s start with this: We encourage you to do all your deadlifts UNBROKEN.
This workout will feel very different when you commit to a weight that challenges you to go unbroken. Take deep, large breaths at the top of each deadlift, engaging a strongly braced core, and load the backside muscles to power through these.
Hit the runs hard, keeping them under 1:00, and earn that 1 minute rest. By the end of this, we want you feeling strong and out of breath!
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