General Warm Up
Hinge | Burpee Prep | Kipping
WOD
“Dead Serious”
For Time:
45 Deadlift @ 100 | 70kg
50 Pull Ups
45 Burpees
*Every 90 seconds starting at 0: 15 | 12 Calories
*Complete all reps of one movement before moving on*
Time Cap = 32 min
Scaling and Modifications:
*Weight as neede: 7 – 8 Reps per set
*Reduce Calories by 2 [Need 30 ~ 40 seconds to chip away at the reps]
*Banded | Jumping Pull Ups
*Reduce Reps: 8 – 10 per set
*Half Burpee | Box Burpee
*Reduce Reps: 10 – 8 per set
WOD Results
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