WOD: For time:
10 deadlifts (185/275 lb)
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
40 box jumps (20/24 in)
1,000-m row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts
Intermediate: For time:
10 deadlifts (125/185 lb)
15 pull-ups
30 wall-ball shots (10/14 lb) (9/10 ft)
40 box jumps (20/24 in)
800-m row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts
Beginner: For time:
10 deadlifts (45/65 lb)
15 ring rows
20 wall-ball shots (6/10 lb) (8/9 ft)
25 box step-ups (12/12 in)
500-m row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts
Home Workout:
For time:
10 double-dumbbell deadlifts (35/50 lb)
20 single-arm high pulls
30 single-arm dumbbell thrusters
40 object jump-overs or barrier hops
800-meter run
40 object jump-overs or barrier hops
30 single-arm dumbbell thrusters
20 single-arm high pulls
10 double-dumbbell deadlifts
– Switch hands in the single-arm movements.
Cool down:
1 set:
1:00 upward dog
10 alternating scorpion stretches
1:00 hamstring stretch/side