Strength / Skillwork

Warm-up to 50% of 1RM on the Deadlift.

WOD

Interval Weight Training (IWT) – 5 Rounds
10 Deadlift
2:00 of: Shuttle Run/Row/Bike/Jump Rope/Burpees
REST 2:00
Score = ALL “Reps” + Best 2 Lifts in Pounds

Rx: The 2 sets that you count as your best must be unbroken, i.e. touch and go.

Go in any order you desire through the “cardio” movements, doing each one only 1x. Scoring 1 rep for each of the following:
Two 10 yard shuttle runs = 1 rep
20 Singles or 5 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep

Elements

4 Rounds for time of:

• 10 Burpees
• 10 KB Deadlift, 70/55#
• Run 200m
• Row 200m
• 200 Singles