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WOD:

1) Every 8:00 x 5 sets:

A – 20 Dumbbell Burpee Deadlifts 25/15

B – 100 Heavy Rope Single-unders

C – 20 Dumbbell Front Squats 25/15

D – 20 Dumbbell Push Press 25/15

E – 30/20 Calories Ski/Bike/Row/Run

Scale movements and load as needed. Structure of this workout is that each set you rotate to the next movement to start at. So set 1 is as written, set 2 would then go B, C, D, E, A, set 3 would be C, D, E, A, B and so on. Movements do not have rest between them they are straight through. Desired stimulus is that the first round should be taking around 5-6 minutes. Knowing most athletes tend to slow as they fatigue a little, knowing that movement order can also make each set more or less difficult, this starting time domain should keep you within 7 minutes by the last interval. As an athlete if you know you tend to go out hot and dramatically slow down, you might be looking for even more rest the first round, on the other end if you’ve got great pacing capacity you might pick loads that take you closer to 6:30 to finish the first round knowing that you will slow down very little.

Extra Work:

2) Yoke Hold: 5 x 30 seconds

Rest 2-3 minutes between sets. Load as heavy as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE