Wednesday March 27th

Part 1: 1 minute burpee test (Not max effort) for WOD then

EMOM 10 

Even: 3 to 5 Weighted Pullups, Strict Pullups, Banded PU, Negatives or  6 to 8 Ring Rows. 

Odd: Deadlift Warm-up (up to WOD weight)

Part 2: “Fins Up”

5 RFT of 5 Deadlifts, 15 WBS, 5 Burpees every minute.

Rx 245/185, 20/14,  L2 185/145, 16/10,  L1 135/95, 12/6

Notes: Part 1 – If you can’t maintain 3 to 5 reps alter how you are scaling to remain at 3 to 5 reps. This WOD should be 7 to 10 min.

Scaling: Part 2 – Scale deadlift with 10 KB SDHP and/or scale burpees down if they take more than 15-20 seconds to complete.