11-18-2015

Lift: 

Deadlift


5x3 @80%

14 mins to acomplish

then

@275/205
2 every 30 seconds for 2mins
2 every 20 seconds for 2mins

rest 2 mins


225/155

4 every 30 seconds for 2 mins
3 every 20 seconds for 1 min

Posterior Chain/ Grip: 

4 Rounds

14 Box Step Ups 115/75# on 20" box
100m farmers carry 88/70#
 

WOD: 

5x 500m Row
2min rest between rows

Each row must be under 1:45/1:55
10 Burpee penelty for every rown that is not in time frame 

  EaDo Elite Athlete Nick Echeverria competing at the South Central Classic

 

EaDo Elite Athlete Nick Echeverria competing at the South Central Classic