Warmup
50 JAX
10 SQUATS (hold for 2 sec before coming back up)
10 PUSHUPS (come up slow 3 to 5 sec count)
20 SITUPS (when you are returning to the start position hold for 2 sec at the halfway point)
2rds
Strength
Back Squat (starting with the bar and work up to a heavy single)
WOD
“Dead Burpees”
10 Deadlift, 1 Burpees
9 Deadlift, 2 Burpees
8 Deadlift, 3 Burpees
7 Deadlift, 4 Burpees
6 Deadlift, 5 Burpees
5 Deadlift, 6 Burpees
4 Deadlift, 7 Burpees
3 Deadlift, 8 Burpees
2 Deadlift, 9 Burpees
1 Deadlift, 10 Burpees
(Deadlift weight #155 men, #105 women)
Cash Out
30 Inchworm
Warmup
50 JAX
10 SQUATS (hold for 2 sec before coming back up)
10 PUSHUPS (come up slow 3 to 5 sec count)
20 SITUPS (when you are returning to the start position hold for 2 sec at the halfway point)
2rds
Strength
Back Squat (starting with the bar and work up to a heavy single)
WOD
“Dead Burpees”
10 Deadlift, 1 Burpees
9 Deadlift, 2 Burpees
8 Deadlift, 3 Burpees
7 Deadlift, 4 Burpees
6 Deadlift, 5 Burpees
5 Deadlift, 6 Burpees
4 Deadlift, 7 Burpees
3 Deadlift, 8 Burpees
2 Deadlift, 9 Burpees
1 Deadlift, 10 Burpees
(Deadlift weight #155 men, #105 women)
Cash Out
30 Inchworm
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