5/2/2016

By May 2, 2016 wod

Quick warm up and get into the deadlifts.

There will be a 4 min rest between the burpee wod and thruster wod. You have 8 mins to complete the burpees, so the quicker you get them done the more rest you will have between workouts.

Scale the thruster weight if needed, so that you have a better chance of getting through all 5 rounds.
Keep the intensity up throughout both 8 min sets.

Strength

4×4 Deadlift:
First three sets are a warm up between 60% and 75%.
Final set is your working set @ 82.5%. Percentages are
based on your 1 RM.

Burpees

75 Burpees to 6″ Target
8 Min Time Cap.

WOD

With an 8 minute running clock:
5 Rounds:
8 Thrusters 135/95lbs
40 Double Unders
Then max rep alternating pistols in remaining time

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