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Tabata DL/Burpees and Sprints

By 08/03/2009No Comments

: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:

Steven

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