Warm-up: EMOM for 12 Min
1st min. 12/10 Cal Bike
2nd min. 15 Air Squats
3rd min. 10 Good Mornings w/Barbell
Dynamic Stretch
Strength: Romanian Deadlift
10 (6/60)2 (4/65)2 (2/70)3
WOD: DOWN UP
For Time:
12-9-6-9-12 Reps of;
Deadlift
Bar Facing Burpee
This is a WZA 2020 Workout.
You cannot drop the weight or it is a “NO REP”.
Here are the weights for the Deadlift
RX to 44 – 315/220
45 to 50 – 275/185
50+ – 235/160
Scaled – 225/155
Beginner – 165/115
Icing: Tabata Handstand Hold
CEC20.1 Week 1-4 Score Sheets are due by the end of business today