Baseline: 500M Row
Warm Up: Dead Lift/Hip Mobility Drills 10,8,6,4,2 Work up to 40% 1 Rep Max
Strength: 5 Reps @ 40,50,60% 1 Rep Max
Stamina: 5 Rounds, 3 x DL @ 90%, 10 x Box Jumps 24/20"
1 minute farmer carry w/ 35# each hand.
Work Capacity:
3 RFT
400M Run
30 x KBS 53#
30 x Wall Ball Shots 20#
Durability:
3 Rounds, 10 Leg Lifts, 10 Slashers
Strength 185, 225, 245
ReplyDeleteStamina: DL 275, 20" box jumps (our 24" is broke D:) Rx Farmer Carry
WC: 18:43 That sucked.