Thursday February 7th

Little run/Light light light deadlift warm up.
Most of this wod will be done outside.. bring your SPF 90 if you get sunburned easy. Why do we do Wods like this? Remember the snatch wod with the 200m meter run… it’s to help teach how to push the pace on running instead of using it as rest.

4 Rounds
Run 200 (test your 200 time for the wod, we will have a true 200 mark)
10 Light dead lifts

Get done quickly and start in our strength
5 sets of 3 deadlifts
Looking for 90 to 95 percent of 1rm

5 2-minute rounds of:
10 burpees
200-m sprint
Max-rep burpees (can you make it to the 2nd set of burpees each round)

Rest 3 minutes between rounds.

Scroll for scaling options.
Post number of burpees completed after the sprint each round to comments.

The Burpee
Single-Under Warm-Up

Reduce the reps so that the first set of burpees and run take no more than 90 seconds. Each round should be an all-out sprint.

Intermediate Option
As Rx’d.

Beginner Option
4 2-minute rounds of:
5 burpees
200-m sprint
Max-rep burpees

Rest 3 minutes between rounds.