Thursday, 24 June WOD

Warm-up: 10 Minutes

  • 2 Rounds
    • 15 Calorie Row
    • 10 Tempo Push Ups
    • 0 Single Leg KB Deadlifts (each leg)
    • 10 Step Ups

Strength/Metcon: Double Double

  • 5 rounds for time of:
    • Row, 250 m
    • 5 Bench Press, 75% 1RM
    • Rest 1 min

You could also waterfall on the rower with a partner in order to get you rest or just rest 1:00. Rest 10 mins before part 2…

Part II

  • 15-12-9-6-3 reps, for time of:
    • Deadlift, 315/205 lbs
    • Box Jump Over, 24/20 in

Scaling Options: Scale the deadlift weight so that you keep these no more than 2 sets.

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