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