Strength: 1″ Deficit Deadlift 3@75%, 3@80%, 3@85% – use your 3 rep max to calculate your lifts. Rest at least 3 minutes between each work set. Each lift begins at a dead stop with perfect set-up. Beginners or those that have difficulty in getting a good set-up, will do normal deadlifts (non-deficit). (Note: I know I told some that we would go for a one-rep max today but we are going to push it to next week.)
Then, 4 rounds for time of:
- 15 Toes-to-bar
- 10 Ring dips
- 3 Wall walks
Endurance Class @ 4:30pm
Warm up: 800 meter slow group jog.
WOD:
10 rounds for time of:
- Run 400m
- 10 Burpees and 10 Tire Flips (Alternating: Burpees first round, tire
flips second round, burpees third round, etc…)
Dress for being outside but note that if the weather is bad, we will be taking it inside with a partner/team rowing WOD.
