March 15, 2014
1) Deadlift
Set 1: 50% potential 1RM
Set 2: 75%
Set 3 85%
Set 4: 90 – 95%
Set 5: New 1RM**
Set 6 (optional): New 1RM**
**Structural integrity MUST be
maintained. A rounded back is
not acceptable.
2) 5 rounds for time:
12 kettlebell swings (24/16kg)
20 double unders
10 wall balls (20/14)
Rx+ = 32kg
Endurance WOD:
couch to 5k
40 minute (Tempo)
Zydeco
(half) 1 hour (tempo)
(whole) 2 hour (tempo)