Deficit Deadlift
OTM10 x2 < 60%
-OR-
E:30 20×1 < 70%
Kettlebell Swing
EOM
30-20-10
*heaviest possible
MetCon – CAP30
- 800m Farmers Carry
- 100 Double Under
- 50 Push-up
- 400m Farmers Carry
- 60 Double Under
- 30 Push-up
- 200m Farmers Carry
- 40 Double Under
- 20 Push-up
That metcon was absolutely brutal; I completely screwed myself on the # for the farmer’s carry. :-/
Yeah, whatever weight you were planning to do when you read the wod…go 2 sizes down. You can thank me later, uh, 7:30 class…