Max reps pull-ups
Row 250m
“Benchmark” WOD
3 RFT:
Run 400m
12 deadlifts, 135/95 lb
21 burpees
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5 rounds for time of:
Row 250 meters
45-lb. thrusters, 25 reps
15 toes-to-bars
Post time to comments.
5 RFT:
5 Deadlifts, 275 lbs
10 Burpees
Four rounds, each for time:
Run 1 mile
Rest 90 seconds
Try for even pacing—the fastest average speed that you can run for all four repeats.
Afterward, find your average mile time in seconds. Multiply that by .62.
That will give you about the number of seconds you should shoot for as your pace per kilometer in Sunday’s 5K.
Record mile results and 1K pace calculation to comments.
15-12-9-6-3 reps for time of:
135-lb. power cleans
Pull-ups
135-lb. front squats
Pull-ups
Post time to comments.
15 rounds for total distance:
Row 20 seconds
Rest 40 seconds
Record total meters rowed to comments.