Workout of the day

Today we’re going to crush a serious full-body workout. This WOD will work your legs, and lungs, and push your strength endurance to the next level. Let’s get after it!

The workout of the day consists of:

For Time: 3 Rounds of:

  • 15 Front Squats
  • 15 Burpees 3 Rounds of:
  • 20 Sumo Deadlift High Pulls
  • 20 Thrusters

Scaling

Beginners:

  • Front Squats: Reduce weight or do Goblet Squats
  • Burpees: Step back instead of jumping back in the burpee
  • Sumo Deadlift High Pulls: Reduce weight
  • Thrusters: Reduce weight

Intermediate:

  • Front Squats: Moderate weight
  • Burpees: Standard
  • Sumo Deadlift High Pulls: Moderate weight
  • Thrusters: Moderate weight

RX:

  • Front Squats: 95/65 lb (43/29 kg)
  • Burpees: Standard
  • Sumo Deadlift High Pulls: 95/65 lb (43/29 kg)
  • Thrusters: 95/65 lb (43/29 kg)

No equipment

No Equipment:

  • Front Squats: Air Squats or use a heavy backpack
  • Burpees: Standard
  • Sumo Deadlift High Pulls: Use a backpack or a bag of books
  • Thrusters: Use a heavy backpack or do Jump Squats

Warmup

  • 5 min light jog or jumping jacks
  • 10 Leg swings (each side)
  • 10 Arm circles (each direction)
  • 10 Air Squats
  • 5 Inchworms with a reach

Cooldown

  • 5 min walk or light jog
  • 1 min Forward fold (reach for toes)
  • 1 min Child’s Pose
  • 1 min Seated forward bend
  • 1 min Cat-Cow stretch