Warm Up: 250m row, 15 push ups, 15 wall balls, 20 sit ups, 20 back extensions
Skill Focus: Deadlift
1 X 5, 1 X 3
Deadlift 3 RM
50% of a possible 3 rm X 5
75% X 3
85% X 2
90-95% X 1
Test 3 rm
Optional: if exceed set 5
Rest at least 3X as long as it took you to complete it.
Post dl 3 rm and best 500m
WOD:
500 m row for time; 2 attempts
Rest at least 3X as long as it took you to complete it.
Post dl rm and best 500m row time.
