Burpee #cozyeah
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Pic: Angela Clancy.

WoD: "Club Sandwich"

Run 1 "CBD" Mile

Then Hit 5 Rounds of.......

9 Sumo Deadlift High Pulls

12 Burpees Over Bar

15 V - Ups

Then.....

Run 1 "CBD" Mile

M: 52.5 kg . ---|--- W: 35 kg.

"Murph" is just on the horizon now and we are in full flow getting ourselves armed & ready to roll. The Runs at the start & end will mimic nicely what you will feel in that WoD. Today find a pace that is challenging but not all-out. Take mental notes too on how different the second run feels compared to the first.
In between all that lovely cardio is a lovely little triplet. Don't let the rep scheme fool you. The numbers may look small-ish yet it will take a massive effort to hit these moves unbroken. Do you think you keep it to that state. In any case just keep it moving along. The workout is ultimately long so finding the right pace here is key as well.
One things for sure, come the end of it you will have earned your breakfast!!
Enjoy!!
Hold the standards. Form is priority as always.
Scale as needed.

Post your TIME to your Beyond The Whiteboard account.

Running is falling.......

WOD