Warm - Up
Complete 10 Rounds of Max Double Unders
Buy-In - 100 Deadlift @ 50% 1RM
Special Thanks to CrossFit Football for the WOD and explanation.
Complete 5 rounds:
You have 1 minute to complete the following:
5 KB Swings - 2 pood
1 40 yard Suicide Run
1 40 yard Suicide Run
*rest 60 seconds between rounds
*if you do not make the 1 minute mark count a penalty.
* penalty = 10 burpees at the end of the 5 rounds
*if you do not make the 1 minute mark count a penalty.
* penalty = 10 burpees at the end of the 5 rounds
Post rounds completed to comments.
SUICIDE RUNS
To complete a 40 yard Suicide Run:
Start on the line.
Sprint out to the 10 yard line, touch the 10 yard line and sprint back to the starting line.
Turn and sprint to the 20 yard line, touch the 20 yard line and sprint back to the starting line.
Turn and sprint to the 30 yard line, touch the 30 yard line and sprint back to the starting line.
Turn and sprint to the 40 yard line, touch the 40 yard line and sprint through the starting line.
Rest.
Repeat.
To complete a 50 yard Suicide Run just push the distance out to 50 yards.
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