Shark attack

Hi all,

Today's workout

Earlier this week Young Jayce and I did a workout similar to today's workout. It left me more than a little sore for a while; so I thought we could share the wod love with everyone.

Note:

- Everyone begins the workout on the rower or bike. If the bike/rower is taken, just stand around and wait. It's essential to gas your legs out a bit.
- Use one bar; and change weight between deadlift and thruster


TIGERPHOENIX
Conditioning
50 Cals Rower/Bike
50 Box Step-up and Overs
50 Deadlifts (50/30kgs)
50 Thrusters (30/20kgs)
50 Assisted Ring Dips
50 Thrusters (30/20kgs)
50 Deadlifts (50/30kgs)
50 Box Jump overs
50 Cals Bike/Rower

A strict 21 min cap applies.
"Shark Attack"

Conditioning
50 Cals Rower/Bike
50 Box Jump Overs
50 Deadlifts (80/50kgs)
50 Thrusters (40/30kgs)* deload your barbell for the thrusters.
50 Ring Dips
50 Thrusters (40/30kgs)
50 Deadlifts (80/50kgs)
50 Box Jump overs
50 Cals Bike/Rower

A strict 21 min cap applies.