Warm Up:
5 sets:
:40 row, bike, ski, run, or single under
:20 rest
2 sets:
10 alternating Spiderman stretch
10 alternating knee to opposite elbow in plank
10 sit-ups
10 staggered-stance good mornings/leg
20 jumping jacks
22.2 Open WOD:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Bar-facing burpees
Time cap: 10 minutes
Intermediate:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (95/135 lb)
Bar-facing burpees
Time cap: 10 minutes
Athletes may step over the bar.
Beginner:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (55/75 lb)
Burpees
Time cap: 10 minutes
Movement scaling options:
Deadlifts: Load, volume, KB/DB options
Bar-facing burpees: Step-over the bar, burpees, bar-facing up-downs, up-downs
Limited Equipment Option:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time:
DB or KB deadlifts (50/70 lb)
Dumbbell-facing burpees
Time cap: 10:00
Cool down:
2 sets:
:30 hamstring stretch/leg
:30 foam roll low back