Public Whiteboard

Components

Deadlift

Metcon

Settings

Workout

10/03/2019 - Thursday's WOD

200m Jog
Into 3 Rounds
10 Squats with Held Plate Press Outs
100' Overhead Plate Carry
5 Sumo Inchworms
5 Bottom Half Burpee
10 Tap Swings
10 Scapular Pull-ups

Deadlift (3 x 5 reps )

Build to a heavy 5 Rep, then drop to 90% and complete 3 x 5 Reps. Must hold on to sets, these need to be touch and go, no drop and chase.

Metcon (Time)

For time:
30 Overhead walking lunges
30 Knees-to-elbows
30 Sit-ups
30 Calorie row
30 Sit-ups
30 Knees-to-elbows
30 Overhead walking lunges

16 minute time cap

Competitors
Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Scaled
Cut reps by 10 on all movements
and/or
Men: Lunge with 35 lb. plate
Women: Lunge with 15 lb. plate

Whiteboard:

Thursday, October 03, 2019