Conditioning
4 Rounds For Time
10 Deadlifts @ 65%
20 Lateral Burpees over Bar
30 Wall Balls 20/14# To 10ft target
400m Run
—Rest 3 minutes between rounds
WOD Notes: TD = 3:30-6 min/round. I’d rather see a larger deviation from rd 1 to rd 4, than you hold the same time for all 4 rounds. DL should be unbroken every round & should start to feel difficult by the 3rd rd. Wall Balls should be unbroken as well or done in 2 sets with minimal rest. Scale the 400m run to 250m if you can’t run a sub 1:45 fresh. If your first round takes over 6 minutes, you have to scale whatever movement takes too long, so that you can get inside 6 minutes.
Assistance
Sandbag March – 3 sets ME (heavy)
—Bearhug sandbag and march in place for as long as possible. Should be between 60-90 sec.
