Scaled WOD Regular WOD Advanced WOD
Every 30sec for 5min
2 Banded Deadlift @ 60% + black/red band
+
2a) Banded Pushup – 7 x 3, rest 45sec
2b) Weighted Pullups – 7 x 3, rest 45sec
+
100 Single Unders
25 Wall Balls
75 Single Unders
25 Wall Balls
50 Single Unders
25 Wall Balls

Every 30sec for 5min
2 Banded Deadlift @ 60% + orange/black band
+
2a) Plyometric Pushup onto Box – 7 x 3, rest 45sec (raise height as needed)
2b) Weighted Pullups – 7 x 3, rest 45sec
+
100 Double Unders
25 Wall Balls
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls
+
Whatever skill work sounds fun

Every 30sec for 5min
2 Banded Deadlift @ 60% + orange/black band
+
2a) Bench Press – 1 x 5 @ 75%, 2 x 3 @ 80%, 2 x 3 @ 85%, 2 x 3 @ 90%, rest 45sec
2b) Weighted Pullups – 7 x 3, rest 45sec
+
100 Double Unders
25 Wall Balls
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls
+
Whatever skill work sounds fun

Paleo Epiphany
100 Greatest Sports Photos of All Time
How To Get Your Head Right For An Epic Performance
What I Learned from Shakira: Looking at the Hip Hinge

Are you looking at the workouts beforehand to figure out your weights and consider strategies? You should be. Give yourself a chance to determine the weights you’ll use, research movements you’re unsure of, and look back at the results of similar workouts so you know how to attack this one better than before. Here’s a shot of Elizabeth Duncan’s (aka EA Sports) notes that she writes to herself each night. Get on the bandwagon. Get prepared.