S/S/S:

Beginner: Deadlift: 1×5, 1×5+

add 5-10lbs to last week    

Intermediate: Deadlift: 5RM

Shoot for 10# heavier than last week

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WOD:

For Time:

1.5 Mile Run

100 Burpees

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So, as you can see on the map, we have a mile and a half path for you.  We’ll start outside of the Warrior PT tent, go right, turn left at the stop sign, take a left after the DV quarters, turn right onto Bong, go down until you hit Marauder, then turn around and come back.

Video courtesy of Gymnastics WOD.  This video came out back in 2012 for the CrossFit Open 12.1 WOD.  Watch the first 8 minutes to get some good prep points for being as efficient as possible for the burpees.  Face it, you’ll be coming into the burpees a bit tired, so let technique trump trying to go super fast.