Wednesdsay August 12, 2015

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Level 2 WOD:

50 calorie row Buy in,
then…
3 Rounds of:
5 Deadlifts (Round 1 @ 75%, Round 2 @ 80%, Round 3 @ 85% of 1RM)
21 Burpee Bar Jumps

 

Level 1 WOD:

30 calorie row Buy in,
then…
3 Rounds of:
5 Deadlifts (Round 1 @ 75%, Round 2 @ 80%, Round 3 @ 85% of 1RM)
12 Burpee Bar Jumps

**Read more for MODS and Post WOD Cool Down

**There are no MODs today for L1 or L2. If the actual numbers feel a bit aggressive for you today or your form is suffering, use perceived exertion for the Deadlifts (out of a 10 scale, make your lifts feel like a 7.5,8,8,5 in intensity).  The row and burpees should be blitzing fast!

 

**Post WOD Cool Down- 9 minutes (not including transition time)

Round 1:

1 minute walking

1 minute slow jog

1 minute hard run

 

Round 2:

1 minute slow spin on bike

1 minute fast spin on bike (low resistance)

1 minute fast spin on bike (heavy resistance)

 

Round 3:

1 minute walk

1 minute slow job

1 minute hard run

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