Wednesday 10/14

1) Quickly work up to a heavy 7 rep Deadlift 

If you have already hit the WZA #4 see below

2) For Time:

30 Cal row

30 WB (20/14) 10'

30 TTB

30 DL (185/135)

30 Burpee box jump overs (24/20)

30 DL

30 TTB

30 WB

30 Cal Row

For everyone that did this you can make up the FGB chipper on Sat everyone skipped

2) For Time:

Wallballs (20/14)

SDHP (75/55)

Box Jumps (20)

Push press (75/55)

Cal Row

take your FGB score and divide by 5. then add 5 reps to each movement

350 / 5=70 + 5 = 75 reps of everything 

3) For Time:

1 mile run

rest 5 minutes 

1 mile run

rest 5 minutes

4 x 400m run resting 2 minutes between efforts