Wednesday

Powerlifting: Deadlift 5,5,5,5,5+

Row 5,5,5,5,5* (each row is to be done after each set of 5 deadlifts)

Weightlifting:

Clean Pull 3x5 @100% of 1 rep

Row 5,5,5,5* (same as above)

*the row is 5 pulls at a pace below your 500m pace max. So if you have rowed a 500m as fast as you can and your time was 1:45 then for this exercise you must have 5 pulls of the rower with the pace reading under 1:45.

WOD

21-18-15-12 rep rounds of:

Lunge 100ft

Kettlebell swings 55/35

Grasshopper

Post times to WODHOPPER!!!