Deadlift

Build to a Heavy Set of 3

WOD

10 Rounds For Time [20 Minute Cap]:
5 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run
10 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run
15 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run
....
50 Unbroken Double Unders
15 AbMat Sit-ups
200/150 Meter Row/Ski or 12/8 Cal Bike or 150m Run

PUREFIT

Strength: Heavy set of 3 deadlift

8 Rounds For Time [18 Minute Cap]:
5 Single Jump Rope- unbroken
10 AbMat Sit-ups
150 Meter Run/Row/Ski or 8 Cal Bike
10 jumprope-unbroken
10 AbMat Sit-ups
150 Meter Run/Row/Ski or 8 Cal Bike
15 jumprope-unbroken
10 AbMat Sit-ups
150 Meter Run/Row/Ski or 8 Cal Bike
....
40 Unbroken Jumps
15 AbMat Sit-ups
200/150 Meter Run/Row/Ski or 8 Cal Bike