01-29-10 TGI-Friday WOD: ~The Beast~ Advanced 6 months or more in the box Work Up to Heavy Deadlift Then: Burpee x 5 Deadlift @ 115% BW + x 10 Box J

CrossFit40 Instructor and Central Florida Strongwoman Milisa Carter

01-29-10 TGI-Friday

Warm-up
Row 200m
Run 200m
2 Rounds

-or-
Jump Rope x 100
2 Rounds

WOD:

~The Beast~
Advanced 6 months or more in the box
Work Up to Heavy Deadlift

Then:
Burpee x 5
Deadlift @ 115% BW + x 10
Box Jump @ 24” x 25
Three Rounds

Then:
KTE x 25
3 Rounds

Then:
800m Cool Down Run

~The Brute~
Intermediate 3-6 months
Work Up to Moderately Heavy Deadlift

Then:
Burpee x 5
Deadlift @ 75% BW + x 10
Box Jump x 20
Three Rounds

Then:
KTE x 15
3 Rounds

Then:
800m Cool Down Run

~The Animal~
Beginner 3 months or less
Work Up to a Challenging Deadlift

Burpee x 5
Deadlift @ 50% BW + x 10
Jump or Step Up x 10
Three Rounds

Then:
KTE x 10
3 Rounds

Then:
400m Cool Down Run

Tactical Fit Ormond