warm up
450m run
then...
10 dynamic toe touches
5 squat jumps
3x
450m run
then...
10 dynamic toe touches
5 squat jumps
3x
WOD
Complete 5 rounds for time:
3 Deadlifts (315lbs/205lbs)
5 Clapping Push Ups
Sprint 100m
POST TIME TO COMMENTS
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Strength
Back Squats
3 sets x 8 reps @ 65%
1 set x 5 reps @ 70%
2 sets x 2 reps @ 75%
1 set x 1 rep @ 80%
% will be 10% less than 1RM used for 10 x 3
Endurance
600m run
4x
*rest as needed
Row
600m row
3x
*rest as needed
Swim
20 minutes for max distance
Endurance
600m run
4x
*rest as needed
Row
600m row
3x
*rest as needed
Swim
20 minutes for max distance
Terry- strenghth: 65% 3x 8, 70% 1 x5, 75% 2x2, 80% 1x 1....162#.....love this work!!!
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