Strength: Deadlifts - Ever 30 Seconds do 2 Reps @ 50% for 10 Sets - Speed Sets - Touch and go
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WOD: 4 Rounds for time
25 Bench Press 185/115*
500 Meter Row
25 Back Squats 185/115
Scaled loads - 155/85 - 135/65 - 95/45
*Most of you will likely want to floor press, then clean the bar to the rack and then squat. Those capable will want to clean it and put into the back squat position without a rack. (Like doing a bear complex) It's a bit more incentive to not put the bar down and do the back squats unbroken.
--------------------
WOD: 4 Rounds for time
25 Bench Press 185/115*
500 Meter Row
25 Back Squats 185/115
Scaled loads - 155/85 - 135/65 - 95/45
*Most of you will likely want to floor press, then clean the bar to the rack and then squat. Those capable will want to clean it and put into the back squat position without a rack. (Like doing a bear complex) It's a bit more incentive to not put the bar down and do the back squats unbroken.
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