Warm Up:
On a 5:00 clock:
25-ft shuttle runs
– Every minute on the minute perform 10 controlled air squats.
Specific Warm-Up:
3-4 sets:
3-5 deadlifts
BENCHMARK WOD: WORKOUT B
5 rounds for time:
5 deadlifts (185/275 lb)
10 burpees-to-target
Intermediate:
5 rounds for time:
5 deadlifts (155/225 lb)
10 burpees-to-target
Beginner:
5 rounds for time:
5 deadlifts (95/135 lb)
10 burpees-to-target
Movement scaling options:
Deadlift: Load, DB deadlift, KB deadlift.
Burpees to target: Burpees, straight-arm-burpee.
Partner option:
5 rounds for time:
10 deadlifts (185/275)
10 synchro bar-facing-burpees
Skill Work:
On a 5:00 clock:
:30 handstand hold
– Rest :30