Wednesday

Wednesday

Metcon
Metcon (Weight)
Every 5min. x 5 Rounds:
500m Row
5 Hang Power Cleans
5 Deadlifts

Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES on the deads. 5 touch and go. Chooses the right weight and this is nasty.

Suggested weights:
RX 155/105 and 255/185
RX+ 185/135 and 315/205

You need 2 bars so try and share

Accessory Work
Metcon
Optional Extra Credit
Pick 1:
1.) 400m Farmer Carry (35s/53s/70s)
2.) 3 Sets of max unbroken barbell sit-ups 45/35lb. Rest 1min. After Each Set
3.) 100 Russian Twists with 35/20lb. DB