STRENGTH:
In 10:00:
Build to your final weight you will use in the WOD, then decrease weight to your starting weight to begin WOD.
WOD:
On the 0:00:
In a 5:00 Window...
Buy-In: 50/35 Calorie Row
Time Remaining, AMrAP:
12 Deadlifts 135/95
8 Box Jump Overs
Rest 5:00
On the 10:00:
In a 5:00 Window...
Buy-In: 35/25 Calorie Row
Time Remaining, AMrAP:
8 Deadlifts 185/135
8 Box Jump Overs
Rest 5:00
On the 20:00:
In a 5:00 Window...
Buy-In: 20/15 Calorie Row
Time Remaining, AMrAP:
4 Deadlifts 225/155
8 Box Jump Overs
Rx Box - 24"/20"
SWEATFEST:
AMRAP in 19:00
5 Burpee Pull Ups
200m Run
15 Kettlebell Swings
200m Run
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