Tuesday’s WOD June 2nd


Please start bringing in a journal, or notebook to track your weight-training. This is mandatory. We are doing a two week cycles of weight training, and need to have you track your numbers so we can be efficient with time in getting your weights loaded. This is week two in our strength cycle. 

Warm-up (10 minutes before class – on your own):

400 M Jog


  1. a) Back Squat Sets of 10-8-6-4
  2. b) 4×10 GHD for Hamstrings

*Super set. fifteen minutes to complete.



20 Minute AMRAP:

15 Deadlifts 255/185#

20 Box Jumps 30/24

100 M Sprint

CAT TWO (scaled movements)

15 Deadlifts 185/130#

20 Box Jumps 24/20


CAT THREE (scaled movements)

15 Deadlifts 130/90#

20 Box Jumps 24/20


CAT FOUR (scaled movements)

15 Deadlifts 90/65#

20 Box Jumps Step-ups 24/20


* Must be able to RX 2 or more movements to move to next CAT. Trainer will scale CAT FOUR further is necessary.