Friday October 13
Strength / Skillwork
Deadlift
5-5-5-1-1-1-1-1
3 warm-up sets of 5 reps @ 50-60-70%
5 working sets of 1 rep @ 80-90-95-100% – PR
Be smart when going for PR. Don’t overdo it. Make sure form is at 100%.
WOD
Teams of 3: (24:00 Duration)
12 Rounds of 2:00 Intervals
- Row
- Russian KBS, 35/25#
- Jump Rope – Singles
- Rest
Everyone start on 1 of the active stations and every 2:00 rotate to the next station. Everyone gets their rest after their Jump Rope station. Each team member will do each station 3x. Keep a separate board for the KBS and the Jump rope
1 Calorie = 2 Reps
1 KBS = 1 Rep
5 Singles = 1 Rep
Elements
For time compete the following:
- 1000m Row
- 1000m Run
- 1000 Jump Rope
Partition as desired
The original FTX location w/ a view of the “Beast” our own custom rig.