A. Group warm up
B. WOD demo
D. 7 rounds for time of | have class start at different stations | keep boxes under pull up rig or next to wall
3 deadlifts – 70-80% of 1RM
6 burpees
9 box jumps OR 10 step ups RX+ db/kb step ups
Scaling
This 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
Beginner Option
5 rounds for time of:
5 deadlifts
5 burpees
E. Tabata
Planks
Source: Workout Of The Day
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