250 Meter Row
10 Scorpion Stretches
10 Inch Worms
10 Walking Lunge Steps
then
3-4 Warm Up Sets on BS - staring with empty bar
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Strength: Back Squat - 5 x 3 E3M
Set #1 - 70% Warm Up
Set #2 - 85% Warm Up
Set #3 - 90% Goal Weight
Set #4 + 5 - 10lbs
Set #5 + 5 - 10lbs - if Set #4 was a fail do drop set - 85%
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WOD: Part A
Start at 00:00
For time:
500 Meter Row
30 Back Squat @50%
500 Meter Row
Part B
Start 10:00
For time
500 Meter Row
30 Deadlifts @50%
500 Meter Row
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Extra Credit: For time
100 Ab Mat Sit Ups
or
50 GHD Sit Ups