In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Rowing Technique – getting the most cal count of each pull

…and warm up your Deadlift

Part 2 – Conditioning: “Loxey-Doxey”

Performance: For time –

  • 1000m row
  • 24 DL (225/135lb)
  • 12 Burpee over bar
  • 24 WBs (20/14lb)
  • 12 Burpee over bar
  • 24 DL
  • 800m Run

(option to go from bottom up or out of order if needed for time/space considerations)

Fitness:

  • 1000m row
  • 24 Deadlift at 6RPE
  • 12 Burpee over bar
  • 24 WBs
  • 12 Burpee over bar
  • 24 DL
  • 800m Run

(option to go from bottom up or out of order if needed for time/space consideration)

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