Today’s workout consists of 5 rounds of 4 pull-ups, 8 deadlifts, and 12 bar-facing burpees. To perform a bar-facing burpee, do a regular burpee, then hop over the barbell instead of jumping straight up. Then repeat the movement on the other side of the barbell. Please concentrate on using good form for your deadlifts (even if that means slowing down), and pick a weight that is appropriate for you today.
If you are an experienced athlete and feel capable, please perform the following WOD:
Experienced:
5 rounds for time:
4 pull-ups
8 deadlifts (225lb, 155lb)
12 bar-facing burpees
If this type of workout is new to you, please feel free to modify the movements. You can substitute ring rows for pull-ups, perform kettlebell deadlifts instead of barbell deadlifts, and pick a burpee modification that works for you today. Make sure to move through each set of deadlifts mindfully to maintain proper form. A beginner’s version of today’s WOD could look like this:
Scaled 1:
5 rounds for time:
4 ring rows
8 kettlebell deadlifts (20lb, 15lb)
12 elevated, no push-up burpees
Perhaps something between the experienced version and the beginner version of the WOD is right for you today. Another variation of today’s WOD might look like this:
Scaled 2:
5 rounds for time:
4 jumping pull-ups
8 deadlifts deadlifts (115lb, 95lb) or kettlebell deadlifts (71lb, 53lb)
12 bar-facing burpees
Your score is the total amount of time it takes you to complete today’s workout. If you’d like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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