WOD – Fri, May 2

STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 9/10 effort or 90% of your 1 rep max (if you have one.) The weight should feel like you could do another rep. Maintain the same weight for the remaining sets.)

INTERVALS
“Dancing Tree” (AMRAP – Rounds and Reps)

4 x AMRAP 3
6 Toes to Bar
6 Box Jumps
6 Cal Bike
Rest 1 Minute

MCx: 24/20″
MAx: knee or pike up, step 24″
MVx: v-up or leg lift, step 20″, 4 cals

GOALS + GUIDANCE: You get three minutes to complete as many rounds as you can of the triplet. Spend no more than :30 on each exercise allowing for 2 rounds per interval. Push your pace as there is a REST between AMRAPs. Wherever you end a round is where you’ll start the next round (pick up where you left off). Record total rounds plus any extra reps (target 8 rounds).