Specific Warm-Up:
3 sets: 7 deadlifts
– Build to workout weight or slightly over.
WOD: AMRAP 12: 3-6-9-12-15 Etc
Deadlifts (185/125 lb)
Burpees
Cal Bike
Intermediate: 3-6-9-12 etc
Deadlifts (135/95 lb)
Burpees
Cal Bike
Beginner: 3-6-9-12 etc
Deadlifts @ 95/65
Burpees
Cal Bike
Home Workout:
AMRAP 12: 3-6-9-12 etc
Double-dumbbell deadlifts (35/50 lb)
Burpees
100M Run
Post-Workout Skill Work:
4 sets:
:20 hollow rocks
:10 rest