Warm up: 4 rounds row 150, 6 Spider-Man lunges, 4 inchworms, 10 goose steps (hitler kicks), 10 air squats, 10 light kbs, 25 jump rope.
Strength: incorporated in workout
WOD: 5 rounds
Using 1 barbell
10 deadlift 155/110
10 front squats 155/110
10 burpees
Same barbell is used for both lifting movements.
No rack is used
SCALED WEIGHT SUGGESTIONS
Suggestion 1: 135/95
Suggestion 2: 115/75
Weight should feel heavy but not break down your form. Take that into consideration when choosing your weight option.
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