Warmup:

200M run

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

1:00 Ski Erg

10 Over & Backs

A-Skip 30’*

B-Skip 30’*

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

Video courtesy of Runify

S/S/S:

Clean Deadlift

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.

We continue our Clean Deadlift work this week.  Total reps per set drop to 3, so aim to go heavier than the 3X5 week.

WOD:

In 3 Min, complete:

400M Run

Max Cals, Ski Erg

-rest 1 min between rounds-

-Repeat for 4 Rounds-

Score = Total Cals

Video courtesy of WOD Prep.

Your goal should be to have 1:00 to :40 of time to get some Ski Erg Cals in.  That means hit the run with a good pace, but not a sprint.  Getting there as fast as you can does you little good if you are too winded to go right into the Ski Erg.  Keep a deliberate pace that will allow you to go from one movement to the next with no rest.

Scaling Options:

Run -> 500M Row

Cool Down:

Iron Cross – 1 Min per side

Pigeon Pose on Box – 1 min per side