Weightlifting/Gymnastics Conditioning, Short-Duration
D-Town Throwdown WOD
For time, in teams of 2:
45 partner deadlifts
45 synchronized BF burpees
Monostructural Conditioning, Repeated Short Intervals
In teams of 2:
200 meter run teammates alternate runs
After-Hour Accessory Exercise
Strength: Dumbbell skull crushers, 3 sets of 12 across, same load as last week.
trength: Dumbbell bent-over rows, 3 sets of 12 across, same load as last week
Before class: Calculate 50% of deadlift 1RM; maybe wear belt
After class: Do accessory exercise, record workout results, clean & return equipment.