Friday 11/15/24

RX

3 rounds for time:
10 deadlifts (105/155 lb)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (105/155 lb)
10 burpees over the barbell

INTERMEDIATE

3 rounds for time:
10 deadlifts (75/115 lb)
10 burpees over the barbell

Straight into…

3 rounds for time:
10 front squats (75/115 lb)
10 burpees over the barbell

BEGINNER

2 rounds for time:
10 deadlifts (35/45 lb)
10 up-downs over the barbell

Straight into…

2 rounds for time:
10 front squats (35/45 lb)
10 up-downs over the barbell

Skill Work

Post-workout
Accumulate:
30 GHD back extensions
– Rest as needed.