Skill
7 rounds:
45 second sprint (row, bike, or ski)
15 second rest
45 second rest (rx&sport) or plank (standard)
15 second rest

Record total calories to SugarWOD

We’re starting the week with a sprint today. The goal here is to push hard enough in the 45 second sprint that you need to rest in the other 45 second interval. If you aren’t comfortable with that hard of a push though, feel free to settle into a plank in the other 45 seconds to get some extra core work in.

Keep an eye on how many calories you’re getting each round as a reference for Wednesday’s workout.

Workout of the Day
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
10 minute time cap

55 total reps of each movement today. Focus on fast transitions, even if your push ups slow down a bit. Pick a deadlift weight light enough that you can do each round unbroken, but heavy enough that it would be tough to do so.

standard: 115/85
rx: 185/135
sport: 225/155
metcon: 4:00 on, 2:00 off, 4:00 on