(Men only) Strength:
Deadlift 1×5 work set @ 85% CFT deadlift 1RM … or:
Press 3×5 work set @85% CFT press 1RM
Endurance:
10 rounds for total distance:
Run 20 seconds
Rest 40 seconds
WOD:
3 RFT:
Bear crawl, 35 meters
12 push-ups
Broad jump, 35 meters
12 medball cleans
(For grade: Strength = 1 pt; Endurance = 1 pt; WOD = 3 pts)
The WOD itself wasn’t too bad, but taking it on after the running was a little challenging.
WOD: 8:45
I agree with Steph. Could feel my leg muscles wobbling. The interval running really takes a toll on my breathing it seems. Always nice to have reminder instruction for medball cleans.
Press: 95 lbs
WOD: 13:19