:startwod:
Warm up
Run 1 mile or Row 2000 Meters
Workout of the Day (WOD)
Tabata Dead Lifts / Burpees
20 rounds of 10 seconds on 10 seconds off of:
- Dead Lifts 185M / 135W
- Burpees
*This entire session will take 10 minutes. Elite athletes can raise the weight on the Dead Lift to 225M / 155W and wear a weighted vest for both Dead Lifts and Burpees. This is a Hybrid WOD taken from CrossFit Football.
Rest as needed then:
- Five 40 Yard Dashes (rest 1 min between)
Core Work (for time)
- 50 Floor Wipers 135M/95W
:endwod:
