All regular classes today 5am, 6am, 9am, 10am 4,5,6pm

Warm up
3 Sets, For Quality
1:00 minute Cardio Choice
15 Banded Good Mornings or empty bar
8 Walking Inchworms
8 Empty Bar deadlifts
1:00 Different cardio

Wod- Conditioning day after a holiday feast
Every 5:00 for 30 minutes
Alternate stations
That means you will be at each station 3 times. that will be 60 deadlifts. keep that in mind when picking your weight. read the notes and scaling below

Every 5:00 minutes for 30:00 minutes
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105 (102/70kg)
Station 2:
300/275m Row
400m Run

Goal: 75-90 seconds / Movement
Primary Objective: Complete each set in ~3:30-4:00

Today’s focus is to maintain a workout pace of approximately 3:30 to 4:00 minutes at
each exercise station. For the double unders and deadlifts, aim to complete them in no more than two sets, with each movement taking about 1:15 to 1:30 minutes. In the row
and run combination, the goal is to finish the rowing segment in roughly 1:15 minutes,
and the running part in about 2:00 minutes or less. Including transition times, this
approach should align with the 3:30-minute target. By adhering to these consistent
pacing guidelines, with 1:00 minute for transition and rest, we are focusing on
developing lactate threshold and enhancing overall capacity.

RX
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105lb,
(70/48kg)
Station 2:
300/275m Row
400m Run
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Scaling options
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
150 Single Unders
20 Deadlifts 95/65lb,(43/30kg)
Station 2:
300/275m Row
300m Run

Masters 55+ or however old you are feeling today
Every 5:00 minutes for 30:00
minutes,
Alternating Stations
Station 1:
75 Double Unders
20 Deadlifts 155/105lb,
(70/48kg)
Station 2:
300/275m Row
400m Run