Monday’s WOD: Complex Work & Assault Bike, Deadlifts, Burpees


Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
*Build to a max load in 8 sets. Rest 2:00
– Goal: Exceed last week’s weight by 5lbs or build to a heavy but perfect set.


For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading. This one should hurt. Last tested on 11/25

Rx+:(Rest 8:00 + Repeat)

*Alternate Scaling
Bike = 45 Calorie Row or 400m Run
9:00 Cap


Crossbody Carry – 6:00 x Max 90 ft. sets – switch sides every 90 ft.

Cool Down:

Worlds Greatest Stretch x 20-30s each pose

Start here

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