Coach Creation WOD
- 4 Rounds for Time
- 30/20 calorie Row
- 25 Ring Push-Ups
- 20 Deadlifts (185/135 lb)
- 15 Burpees to Plate (45 lb)
- Time Cap: 25 minutes
Set a 25-minute clock and you must do everything within the time limit with the prescribed weights (no scaling). You will not be allowed to see your time as you are doing the challenge. Ring push-ups are in the plank position (not on the knees) with the knuckles about 1/2inch away from the ground when holding the rings. Burpees are done jumping on to a 45lb plate.
Score is the time it took to complete. If not completed in the time cap, you score it NC (not completed) but make a note of your score for when you try it next time.
About the wod
Intended Stimulus: This is a pure conditioning WOD.
Strategy: Don't burnout on the first two rounds. Pick a game plan and stay with it from start to finish. The third round is where the WOD gets spicy so have a plan in place and stick with it best you can.
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