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10 Rounds
5 Deadlift 5 Dead-hang Wide Pull-Ups No time limit, however, try to limit the rest between sets Maintain form on both deadlifts and pull-ups Level 1 135lbs Deadlift, Banded Pull-Ups Level 2 225lbs Deadlift, Body Weight Pull-Ups Level 3 315 lbs Deadlift, 50+lbs Weighted Pull-Ups
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 Complete 2 Rounds, for time
Run 1/2 Mile 35 Tire Flips 20 Tire Deadlifts Modified Run 1/2 Mile 20 Tire Flips 10 Tire Deadlifts Compare to workout: Tire Flip IA FIRE WOD on 6/24/17
For Time
100 Over The Shoulders 50 Pull-Ups (strict) 1 Mile Run Modified 30 Pull-Ups instead of 50 Men: 80+ Slam Ball Women: 40+ Slam Ball Level 1: Body Weight Level 2: 25lb Vest Level 3: 50lb Vest  Burn 150 Calories
25 Burpees Burn 200 Calories 30 Burpees Burn 150 Calories 25 Burpees Choose whatever exercise(s) that you want to burn your Calories Example for "Burn 200 Calories" Row 50 calories, Run 100 Calories, Bike 50 Calories Use a run tracker or setting on your choice piece of cardio equipment to view the Calorie burn Modified 3 Sets of: Burn 100 Calories 10 Burpees between each set A mile of moderate speed jogging burns around 120 Calories |
Lifting heavy things over and over!Mix up your interval training with these fantastic WODs. Archives
July 2019
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