Skill

Deadlift
2-2-2-2-2

Work up to a strong effort set of two deadlifts.  This doesn’t necessarily mean you go up to max effort, but work up in weight as you feel comfortable. Judge your effort by the strain it takes you to achieve each lift.  New lifters should keep the load light and work on proper body mechanics as they increase in weight.  Start with a light weight and make sure that you have established a straight back and an  appropriate setup as you address the bar.  Be sure to maintain your posture as you progress through each set and as you increase in weight.

WOD

4 Rounds with one minute on each station

Row for calories
Rest
Box jumps 24/20″
Rest

Workout notes

Today’s workout is in an interval format with four opportunities to work at each of two stations. You will be working for a minute with an equal amount of rest which makes each round four minutes long.  With rest placed after both movements you should use this opportunity to try and keep a high level of intensity at each station and for the duration of the workout.    For the box jumps use a box height with which you can work through most of the minute at a quick but sustainable pace for sixty seconds rather than going so fast that you need to add additional rest.     On the rower try quickly winding up the flywheel and attempt to hold a pace higher than what you might normally do in a workout without as much recovery time.  We’ll score this workout by the total number of box jumps + calories so you should have one big number at the end of the workout.