Part A:
A: Deadlift 2x5 at 55% 2x5 at 65% 2x5 at 75% 1 AMRAP at 80%
Part B:
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
Part A:
A: Deadlift 2x5 at 55% 2x5 at 65% 2x5 at 75% 1 AMRAP at 80%
Part B:
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%