Skill Work:
Every 2:00 for 5 sets:
5 deadlifts
WOD:
3 rounds for time of:
50 double-unders
12 deadlifts (155/225 lb)
Right into…
800-m run
Intended Stimulus: 6-10 Minutes
Intermediate:
3 rounds for time of:
30 double-unders
12 deadlifts (125/185 lb)
directly into…
800-m run
Beginner:
3 rounds for time of:
30 single-unders
10 deadlifts (55/75 lb)
directly into…
400-m run
Home Workout:
3 rounds for time of:
50 double-unders
15 dumbbell deadlifts (35/50 lb)
– Use two dumbbells.
Right into…
800-meter run
Movement scaling options:
Double unders: Reps, timed attempts, single-unders
Deadlifts:Load, sumo deadlifts, dumbbell deadlifts
Run: Distance, substitutions
Cool down:
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side