Warm-Up:
Coach’s choice

Pre WOD prep:
Build the deadlift to heaviest WOD weight. Practice dips.

WOD
Dead Ringer
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
35 Burpees over the barbell
Then, AMRAP of:
12 Deadlifts (225,155)
8 Ring dips

Rest minute 5:00 to 10:00

Part B
From 10:00-15:00:
Buy-In:
25 Burpees over the barbell
Then, AMRAP of:
8 Deadlifts (265,185)
8 Ring dips
Rest minute 15:00 to 20:00

Part C
From 20:00-25:00:
Buy-In:
15 Burpees over the barbell
Then, AMRAP of:
4 Deadlifts (315,220)
8 Ring dips

Option 2 load:
A. 155,105
B. 185,125
C. 225,150

Option 3 load:
A. 95,65
B. 115,80
C. 135,95

Options for ring dips:
1. Bar dips
2. Box assisted bar dips
3 .Push-ups

Post WOD:
The banded Hamstring stretch. 2 minutes per side.

CFS Brief:
WLC Day 40.  2k retest this Thursday.
Email Elizabeth and John to schedule your WLC Body Fat retest at info@cfsyn.com
*Save the date and get ready for Marathon Monday Barbecue Event, April 20th, 8:30 am to 12:30 pm
Put together your team of 3 to 4 people.
Complete 26.2 miles in 4 stages. Barbecue to follow the event.
Row 6.55 miles or 10,542 meters
Ski 6.55 miles or 10,542 meters
Bike 6.55 miles or 10.54km
Run 6.55 miles or 10,542 meters = (26) 400m runs
Divide the row, ski, bike and run as you wish.
*More details to follow in the upcoming weeks for the Marathon Monday Barbecue Event.