Friday, Nov. 1, 2013
110113 WOD
A. 5:00 ME team row with up to four teams
Rower: 1:00 ME
Resting teammates: ME sit-ups (keep running tally)
Switching at 1:00 mark. Add total sit-ups to max distance after time is up for score. Losing teams do 10 star jumps with penalty phrase.
B. Deadlift – Wendler week 4; month 1 [ DELOAD ]
40% x 5
50% x 5
60% x 5
C. For time:
200-meter run
Three rounds of the triplet:
10 power cleans
20 Russian kettlebell swings
30 double-unders
200-meter run
* No RX weights due to deload week
>> On Ramp
For time:
200-meter run
Three rounds of the triplet:
5 power cleans
10 Russian kettlebell swings
15 double-unders
200-meter run