Warm up: 250 ft on the versa climber or 500 m row, 20 pass thrus, 20 good mornings, 10 push ups
Skill Focus: Deadlift
Build to working weight
WOD: Deadlift 3 x 5 @ 85% 5 rm
Bench 2 x max reps @ 225#/110#**
**scaling options 185#/155# for men, 90#/75# for women or as needed
Partner Rowing/Versa sprints: grab a machine. . .
AMRAP in 12 min
switching off every 50 ft on the versa climber or every 100 m on the rower getting as many feet or meters as possible in the AMRAP
Post dl weight used/# of bench reps and total feet/meters for the sprints
If you weren't at the Challenge celebration check out the awesome video Chip made for us. . .
and check out the latest albums in the Gallery . . .
