5 RFT of:
Bear crawl 100 feet
Standing broad-jump, 100 feet — do three Burpees after every five broad-jumps.
Post total time.
Beyond the Whilteboard median time: 11:45
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AMRAP 12 minutes
6 back squats (185/115)
9 pull-ups
12 kettlebell swings
(Freshmen, sophomores: If you choose to do this workout, think about going 75-80% of your 4RM on the back squats.)
10 I did this!
Max effort, for total distance:
Run 5 minutes
Rest 2.5 minutes
Run 6 minutes
Rest 3 minutes
Run 7 minutes
Map your distance on runningmap.com. Post total distance to comments.
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Deadlift 5 – 3 – 1+
75, 85, and 95% of your (Wendler-adjusted) 4-rep max (or 90% of your 1RM)
Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
In teams of three, accomplish two full rounds of:
100m run with plate overhead (35/25/10 lbs) + 60m overhead walking lunge (same plate)
Dumbbell split jerks (between 9 and 30 lbs per dumbbell)
Burpees
Team member who finishes run/lunges relieves split jerker, who relieves burpee person, who then goes on the run/lunge portion. Each person makes full rotation of three exercises twice.
Post time and team’s total reps of split jerks and burpees to comments.
13 I did this!