Warm-up – Coaches Choice
WOD
Burpee + Back Squat ladder – 185/115#
Rest 3 min
Burpee + Strict Press ladder – 115/75#
Rest 3 min
Burpee + Deadlift ladder – 245/185#
For the ladder pattern, perform 1 rep of each exercise during minute 1, 2 during minute 2, until failure. Rest 3 minutes and then complete ladder 2 in the same fashion. Rest 2 minutes and complete ladder 3. For example: ladder 1 you may have completed 5 back squats and 4 burpees during minute 5 –you would be done with a score of 5 + 4. There is a max of 12 minutes per ladder. Make sure you choose a weight that is manageable, but not too easy for each ladder. It should be very difficult to get to minutes 8-12. Average will be somewhere between 4 and 7.
