WOD
PART 1: “JOKER”
For Time:
1-10 Toes to Bar
10-1 Deadlifts (225/155)
Every Round Adds Up to 11 Reps
*Score = Time it takes to complete the workout
PART 2: BACK SQUATS
Back Squat for load:
#1: 5 reps @ 65% 1RM
#2: 5 reps @ 73% 1RM
#3: 5 reps @ 78% 1RM
#4: 5 reps @ 78% 1RM
#5: 5 reps @ 78% 1RM
#6: 5+ (Max reps @ 78% 1RM)
*Score = Heaviest Load
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
Run Intervals (500m for Bike Intervals):
5 Sets:
200 Meters at Fast Pace
200 Meters Recovery Jog
Rest 2 Minutes
3 Sets:
200 Meters at Faster Pace
200 Meters Recovery Walk
Rest 2 Minutes
200 Meters at Fastest Pace
Total Time: 21:00-25:00
