#herowod #Lumberjack20 for real this time!

Skill/Strength: "Muscle Burping Cleaning Deads"

6 Min EMOM

ODD: 2 Ring MUs, 4 Burpees

(scale: 2 C2B or Pull ups)

EVEN: 2 cleans 135/95 (60%), 3 Dead Lifts (same weight)

 

5 min transition

 

WOD: "Lumberjack 20”  - 30 mins time cap 

 

-Athletes will have a partner to share the dead lift bar. However, this is NOT a partner WOD. 

-Everyone will have their own OHS/Clean bar which should be the same weight.

 

-Example: 

Partner A will start with the dead lifts and go through the WOD as written, while Partner B will start with the OHS in place of the Dead Lifts, and do the Dead Lifts in place of the OHS, then do the rest of the WOD as written.

 

20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Chest to Bar pull ups
Run 400m
20 Box jumps 24″/20″
Run 400m
20 DB Squat Cleans (45lbs/30lbs each) (OR Squat Cleans @115/75 barbell)
Run 400m

 

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