ACTIVATION

Alternating OTM x 12 min

Station 1 – 12/9 Calorie Bike or Row

Station 2 – 30-50 Double-Unders

Station 3 – 10 Slow Glute Bridges – Video

Station 4 – Mobility Station

Deadlift warmup

5-4-3-2-1

19.6

JUST KIDDING!!

WOD

On the 0:00, Part #1:

In a 5:00 Window…

Buy-In: 50/35 Calorie Row

Time Remaining, AMRAP:

12 Deadlifts (225/155)

8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:

In a 5:00 Window…

Buy-In: 35/25 Calorie Row

Time Remaining, AMRAP:

8 Deadlifts (265/185)

8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:

In a 5:00 Window…

Buy-In: 20/15 Calorie Row

Time Remaining, AMRAP:

4 Deadlifts (315/220)

8 Box Jump Overs

Rx Box – 24″/20″

Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total). The system will compute the sum total for us.