Solo WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Run
4 rounds for time of:
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
Run, 400 m
Team WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Partner Runs
4 rounds for time of:
30 Deadlifts, 225/155 lbs
40 Medicine Ball Cleans, 20/14 lbs
Partner Run, 400 m
Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups
3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups