Primarily Outdoors – Street Cleaning
Warm-up
300M Run
-Then-
5-7:00 Agility Ladder Drills
Accessory
Superset
-Single Leg Deadlifts
3×10 (ea)
-Single Leg Gute Bridge
3×20 (ea)
WOD
600m Run
21 Deadlifts 275|185
21 Bar facing Burpees
600m Run
15 Deadlifts
15 Bar facing Burpees
600m Run
9 Deadlifts
9 Bar facing Burpees
Level 3- 225|155
Level 2- 185|125
Level 1- 135|95
Extra Work
Every 2.5 Minutes for 10 Minutes
16 Box Step Overs 50’s|35’s
8 Bar Muscle Ups
Scale the Bar Muscle Ups to a doable # or perform C2B Pull Ups