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Tuesday 4.21.20

Warm-up Prep (10-15 Minutes)

2 Rounds

20 1 Legged Romanian Deadlifts with Kettlebell (10 each side)

500m Row

:30 Bar Hang

20 High Knees

10 Strict KB Push Press


Strength -  Pull-Ups/Chest to Bar

EMOM 10x1

3 Strict Pull-Ups

2 Chest to Bar (Kipping) 


WOD (Workout of the Day) 

Hero WOD


For Time

100 Deadlifts 135/95

100 Power Cleans 95/65

100 Ground to Overhead 65/45

43 Burpees

Incorporated Energy Systems in WOD:  Phosphagen, Glycolytic


  • Our goal for this workout is to target 25-45 Minutes
  • This is a grinder to put it lightly.  Set a pace and scheme and stick to it, most likely, break up each bar movement in 5-10 reps and keep moving, so don't pick a pace that will leave you gasping, stay steady strong.  For the burpees, rep those out as hard as you can without stopping to get to that finish line.
  • Score is time

*Scale accordingly if any exercise cannot be performed RX