WODs

"Bootlegger’s Turn"

Context: Practice

Strength: 8×1 back or box squat (8 sets of 1 rep, same weight across, approximately 90-100% or above max for back squat, 85-95% of your back squat max for box squats)

Super Set: 8×3 single arm ring row (8 sets of 3 reps, “across,” scale to the same challenge)

Metabolic Conditioning:Bootlegger’s Turn

For Time. 5 Rounds

12 deadlift (Health: 75#/105#, Athletic: 105#/155#, Performance: 155#/225#)

15 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

12 Bootlegger Burpees – burpee + 20ft shuttle run, must face your lane (no laying down sideways) – 6 round tips

1 min rest

Scaling Guide: 16 – 22 minutes, Scale Up: 185#/275# deadlifts and put a 20″/24″ inch box in your lane to jump on and over every shuttle rep