SWOD
Deadlifts
Add 10# to previous max
5@65%
5@75%
5@85%
WOD
4 Rounds
22 KB Snatches (11 Per side)
16 KB Swings
10 Presses (5 Per side)
200 Meter Run
Rx = 53/35
Comp = 70/53
METCON
Lungs on Fire workout (28 minutes): 4 rounds
4 minutes to complete
400 m run
20 wall balls (14/20 lb.)
After 4 minutes complete 4 minutes of burpees (Count burpees, your score is your burpees)
Then 3 minute rest and repeat
Cashout: Sally up with push-ups