Strength
Dimel Deadlifts – 5X5 @ 40% of deadlift 1RM
15 Situps between sets
WOD
With the clock at 0:00 – 30 Burpees
When the clock gets to 4:00 – 40 Romanian Deadlifts @ 40% Deadlift 1RM
When the clock gets to 8:00 – 50 Wall ball (20/16)
When the clock gets to 12:00 – 40 Knees to Elbow
Clock stops at 14:00.
Penalty Run – Run 400m if you didn’t complete the reps in the time alloted.
