A) Strength: 5 x 3 deadlift @70% of your 1RM*
B) Metcon: 4 RFT
100 m run
10 BO rows (ea rep starts on the ground and touches chest) 135#/95#,
30’s du’s
100 m run
Rest exactly 1 min btwn rds.
Cap: 17 min
Score: deadlift weight used and time or # rds + reps completed
*same weight all 5 sets; don’t go overboard we’re going up next week
B) Metcon: 4 RFT
100 m run
10 BO rows (ea rep starts on the ground and touches chest) 135#/95#,
30’s du’s
100 m run
Rest exactly 1 min btwn rds.
Cap: 17 min
Score: deadlift weight used and time or # rds + reps completed
*same weight all 5 sets; don’t go overboard we’re going up next week
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