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WOD

“Litter Box” (Time)

“Litter Box”

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Deadlifts

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Deadlifts

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps

6 Double Dumbbell Front Squats

9 Deadlifts

27 min Time Cap

Subs:

40/30 Cal Bike

600m Run

RX+-24/20″, 155/105#, 50/35#

RX -24/20″, 105/75#, 35/20#

50-59 -20/16″, 75/55#, 20/15#

60+ -Step Ups, 55/45#, 15/10#

Basics-2 Rounds, Burpee Box Step Ups,Light DB, PVC/BB DL
DESCRIPTION

* Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout

* You’ll complete all three rounds of 3-6-9 before advancing to the rower

* The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout

* We expect this workout to take 15-25 minutes to complete

BURPEE BOX JUMPS

* Face the box in the burpee portion of the movements (no lateral reps)

* You can jump-up or step-up off the floor

* Jump-up to the box for “RX”

* Stand to full extension at the top of each rep

DOUBLE DUMBBELL FRONT SQUATS

* Choose a moderate set of dumbbells that ideally allows you to complete each set of 6 unbroken throughout the workout

* This should be a load that you could cycle for 25+ reps unbroken when fresh

DEADLIFTS

* Choose a moderate barbell weight that ideally allows you to complete each set of 9 unbroken throughout the workout

* This should be a load that you could cycle for 30+ reps unbroken when fresh