Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

and/ or
“Row & Tow”
For time:
20 calorie row
20 yard weighted sled pull
20 burpees
20 yard weighted sled pull (with added weight)
15 calorie row
20 yard weighted sled pull
15 burpees
20 yard weighted sled pull (with added weight)
10 calorie row
20 yard weighted sled pull
10 burpees
20 yard weighted sled pull (with added weight)
20 yard dash

Sled weights for 17+ boys begins at 80# and increase by 35#, 25#, and 25# respectively on each return trip. 17+ girls and 15/16 boys begin with a sled loaded to 70# and increase in 25# increments for all return trips. 15/16 girls and 13/14 boys start with a 60# sled and increase with 25#, 25#, then 15# respectively per return trip, and 13/14 girls start with a 50# sled and increase 25#, 15#, and 15# respectively each trip. There is a 15-minute time cap on this event.

and/ or
4 X 4 X 4 Clean & Jerk Speed Ladder
With an array of 4 bars loaded with ascending weights at each bar, perform 4 reps clean and jerk at each bar before moving on to the next. Time cap to finish all sets is 4 minutes. Score is average of all the loads completed and an additional bonus pound for every 15 seconds under the time cap.

and/ or
Just Row
500 Meter Row (as many efforts as desired; log only your fastest)

Post your scores to the Whiteboard.

Transfer your data from here.

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