Warm Up:
3 sets:
100-m row
• Every meter the athletes are over or under 100-m is how many burpees they must perform.
For example, if an athlete finishes on 97-m, they owe 3 burpees.
Specific Warm-Up:
Deadlift Progression
BENCHMARK WOD:
3 rounds for time:
400/500-m row
12 deadlifts (105/155 lb)
21 box jumps (20/24 in)
Time Cap: 10-12 Minutes
Intermediate:
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20/24 in)
Beginner:
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12/20 in)
HOME WOD:
Equipment:
3 rounds for time:
400-m run
21 dumbbell deadlifts
21 jumps onto an object (20 in)
Bodyweight:
3 rounds for time:
400-m run
21 weighted deadlifts
21 jumps onto an object (20 in)
Movement scaling options:
Row: Distance, run, bike, ski
Deadlift: Load, DB deadlift, good mornings
Box jump: Height, box step-ups, alternating lunges
Row modification: 400-m run, 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m skierg
Partner option:
AMRAP 12:
Partner 1: max calorie row
Partner 2: 12 deadlifts + 21 box jumps
Post-Workout Skill Work:
Accumulate:
50 Kang squats (empty barbell)