Warm Up:
1 set:
3:00 row
– Row at a slow/moderate pace here just to start getting warm.
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 KB windmills/arm
1 set:
:30 up-downs
10 single-arm KB swings, right arm
10 single-arm KB swings, left arm
1 set:
:30 lateral burpees over the KB
20 KB swings
Specific Warm-Up:
3 sets:
5-8 unbroken deadlifts (building)
– Rest 1:00 between sets.
WOD:
For time:
21-15-9:
Deadlifts (155/225 lb)
Lateral burpees over the barbell
Intermediate:
For time:
21-15-9:
Deadlifts (125/185 lb)
Lateral burpees over the barbell
Beginner:
For time:
21-15-9:
Deadlifts (95/135 lb)
Lateral burpees over the barbell
HOME WOD:
Equipment:
For time:
30 DB deadlifts
21 lateral burpees over the DB
20 DB deadlifts
15 lateral burpees over the DB
10 DB deadlifts
9 lateral burpees over the DB
– Use two DBs.
Bodyweight:
For time:
30 weighted deadlifts
21 lateral burpees over a line
20 weighted deadlifts
15 lateral burpees over a line
10 weighted deadlifts
9 lateral burpees over a line
Movement scaling options:
Deadlift: Load, sumo-deadlift, DB deadlift
Lateral burpees: Up-downs over the bar, up-downs, reverse burpees
Partner option:
For time:
42-30-18:
Deadlifts (155/225 lb)
21-15-9:
Synchronized bar-facing burpees
Post-Workout Skill Work:
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups