WOD

“New Recording”

METCON

5 Rounds
400 Meter Run
15 DB Deadlifts
15 DB Facing Burpees

Weight: 50/35

MASTERS

5 Rounds
400 Meter Run
15 DB Deadlifts
15 DB Facing Burpees

Weight: 35/20

MOVE

5 Rounds
300 Meter Run
10 DB Deadlifts
10 DB Facing Burpees

Weight: 25/15

WOD GUIDANCE & GOALS
Run the 400’s somewhere between your 1 mile and 5k pace (moderately fast.) Choose a weight for the deadlifts that you can do all 12 deadlifts unbroken, every round. The burpees are db facing, and will take :60-:90 to complete. Each round of today’s workout will take around 3.5-4. minutes to complete. Target 20 minutes.

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