Warm-up: Coach’s Choice
Strength/Skill: Deadlift (1 x 1)
Start at 70% of your 1 RM. Every minute on the minute (for 15 minutes) add 5 pounds to each side and lift and lower one rep. If you get to a weight you can’t lift, go back to the last successful weight and stay there for the remainder of the time.
WOD: 4 RFT (24 Minute Cap)
50 Meter Weighted Lunge (50/35)
350 Meter Farmers Carry (50/35)
*Teen/Masters RX: 35/20
*Use two dumbbells for both movements.
*Carry any way for lunges, but must carry at the sides for the farmers carry.
Stimulus/Focus: This will be a tough grind–physically and mentally. It will be slow moving and tough on the forearms. Aim for less than 6 minutes per round.
Cool Down: 400 Meter Run