A) 3 Rounds of:
1min work at 8/10 effort
Rest 1min after each round. Take no more than 10 sec transitions between movements during the round.
20 One-Legged Squats
20 Deadlifts 135#/95#
20 Burpees Over the Bar
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Pull-Ups: athletes should be able to complete 20 pull-ups in less than 2 Minutes. Scale repetitions as needed.
One-legged Squats: athletes that cannot perform the movements should scale to walking lunges or step ups on a high box.
Run: athletes should be able to run their 400M runs under 3 minutes. If running is challenging, scale to 200M
Deadlifts: athletes should be able to complete the set of deadlifts in 3 or fewer sets, scale load appropriately.
Burpees Over Bar: if athletes are unable to jump with both feet over the bar, scale to good old fashion burpees.
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