Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
Heavy
Week 5 of 8
In 15 minutes
Deadlifts (unbroken) 2 x 5 @ same bar weight (write the weight used down)*
*Add 5-10 pounds to the bar from last week
Warm-up the deadlift accordingly before beginning
Regular WOD
7 minute AMRAP
a) Overhead Lunges (25#/10#) – 12
b) Knees-to-Elbows – 6
Rest 3 minutes
5 minute AMRAP
c) Burpees
WODKILLERS
7 minute AMRAP
a) Overhead Lunges (35#/20#) – 12
b) Knees-to-Elbows – 6
Rest 3 minutes
5 minute AMRAP
c) Burpees
If desired, post scores to comments!






Heavy: 340 pounds
Wod killer: 6 rounds plus 2 lunges
52 burpees
Wodkillers: 11 rounds
83 burpees
Heavy: 245#, 235#
WODKILLERS: 9 rounds + 4 knees-to-elbows
70 burpees
Heavy 365#
(WK) 9 rounds + 8 lunges
76 burpees
WODKILLERS- 9RDS, 71 burpees
Heavy 165#
6 Rds Rx
58 prego burpees
(WK) 8 rounds + 6 OH lunges
54 burpees