Pre WOD
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%
WOD
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)
Pre WOD
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 3 reps @ 80-85%
WOD
Every 5 minutes, for 15 minutes (3 sets) for times:
25/15 Calories of Assault Bike
15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)
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