Skill

5 rounds, each for time:
15/10 calories
5 sandbag cleans

Rest about 2 minutes between rounds

We’re dusting off the sandbags for some Birthday skill work! Push hard on the machine, then try to get through the 5 cleans as quick as you can. Check your time when you start and finish, and record your slowest to SugarWOD.

Workout of the Day

6 rounds, 2 minutes on, 1 minute off:
3 deadlifts
9 sit ups

Happy Birthday, Kirsten, Hannah, and Jen! Today’s skill work and workout are courtesy of Kirsten for their joint Birthday workout; enjoy!

Scale the deadlift weight so that you can always complete the 3 reps unbroken, though it may get challenging to do so. These are short sets, so practice quick transitions between the two movements! Track your rounds and reps separately for each interval, then add them up at the end, Chief-style.

standard: 135/95
rx: 185/135
sport: 205/145
metcon: 6×2:00 on, 1:00 off