WOD-
Deadlift D9
1 x 5 @ 65%
1 x 5 @ 75%
1 x AMRAP @ 85%
Then,
4 Rounds for time:
20 Box jumps, 24″(20″)
20 Kettlebell swings, (Pick your #)
Post WOD:
3 – 5 rounds at a conversation pace
Row 1:00 + 20 PVC thrusters
SPRINT-
4 Rounds With A 5 Minute Clock:
30 (20) Calorie Row
21 (18) Calorie Bike
AMRAP 10m Shuttle Runs
Rest 4 Minutes Between Rounds
