A. Group warm up
B. WOD demo
C. 5 rounds for time of:
5 deadlifts
10 burpees
Men: 275 lb.
Women: 185 lb.
Scaling
This couplet should be relatively heavy but still fast-paced. Just about all athletes can perform deadlifts and some version of a burpee. Reduce the loading so you can complete each set of deadlifts unbroken. If needed, reduce the number of burpees to a point that allows you to keep moving quickly and avoid excessive rest.
Intermediate Option
5 rounds for time of:
5 deadlifts
10 burpees
Men: 225 lb.
Women: 155 lb.
Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees
Men: 135 lb.
Women: 95 lb.
D. Tabata
Planks
E. Cool down
Source: Workout Of The Day
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