Strength:
Deadlifts
based on 90% of 1RM + 10pbs
5 at 65%
5 at 75%
5+ at 85%
Metcon:
20min
Wallballs - max unbroken reps
400m run
Pull ups - max unbroken reps
400m run
minimum of 10 wallballs and 10 pull ups must be completed before advancing to run
Deadlifts
based on 90% of 1RM + 10pbs
5 at 65%
5 at 75%
5+ at 85%
Metcon:
20min
Wallballs - max unbroken reps
400m run
Pull ups - max unbroken reps
400m run
minimum of 10 wallballs and 10 pull ups must be completed before advancing to run
