Intensity is a wonderful thing!
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Pic: Angela Clancy

 WoD - "Death Valley"

Complete Each Workout For Time:

WoD #1 =

21/18 - 15 - 9 (reps)

Double Unders

Row / Assault Bike Calories

**12-9-6 Dumbbell Deadlifts after each round**

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WoD #2 =

18/15 - 12 - 9 (reps)

Double Unders

Row / Assault Bike Calories

**12-9-6 Dumbbell Deadlifts after each round**

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WoD #3 =

15/12 - 9 - 6 (reps)

Double Unders

Row / Assault Bike Calories

**12-9-6 Dumbbell Deadlifts after each round**

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REST 3 MINUTES AFTER EACH WORKOUT

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• Having the ability and the drive to try and sprint your way through tasks has tremendous benefits to your Fitness. The ability to move as fast as possible and get your body cooking white hot and then keep that fast pace going will give you levels of intensity that will knock your socks off!!
• The numbers are low and they get lower still each time. The Dumbbell Deadlifts will feel heavy & awkward but your task is to keep them unbroken!
• You get a sizeable rest after each segment to try and allow you to try and recover well enough to hit the next one as hard as possible.
• Record your times on a running clock and work out the splits afterward.
• Hold the standards. Form is priority as always.
• Modify as needed.

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Post TIME from each WoD to your Beyond The Whiteboard account.