WOD-
Deadlift D12 Deload
1 x 5 @ 40%
1 x 5 @ 50%
1 x 5 @ 60%
Then,
Choose your own adventure WOD
With a 30:00 time cap, complete the following work in any
order and rep scheme you would like
200 Calories on rower, bike, or ski erg
100 Wallballs 20#(14#) 10′
80 Ring dips
60 Devil’s Press 40#(25#)
40 Sandbag ground to shoulder
20 Rope climbs
2:00 L sit accumulation
*You can do this in any rep scheme and order you would like.
SPRINT-
Every 3 Minutes x 8 Rounds:
6 DB Man Makers
12 DB Box Step Overs
Rest remainder of the time
