|1. Warm Up:
2. Wod prep:
Warm the dead lift up to wod weight.
“Three Little Pigs”
3 rounds for time
*12 minute cap
*If you finish before the 12 minute you get extra rest.
*If any reps or cals are left add a second on for each rep not completed to the 12 minutes.
Example 6 calories were left your score would be 12:06
*Rest to the 15 minute mark. Decrease dead lift load
Minutes 15 – 25
2 rounds for time
*10 minute cap
If you finish before the 25 minute mark you get extra rest.
If any reps or cals are left add a second on for each rep not completed to the 10 minutes.
Example 10 calories and 3 dead lifts were left your score would be 10:13
*Rest until the 27 minute mark
1 Round for time
*Record your 3 separate times for each segment on the white board
Banded hamstring stretch 2 minutes per side.
Sean(Big Cat) getting it done!