WOD.
P1. Max Effort Deadlift. (12-15 min) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100+% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)
P1. Max Effort Deadlift. (12-
P2. 1 mile run time trial (beginning from gym, run north west on B-line to post #151 and back) Scale to 800m. Run if necessary (Railroad crossing overhead and back) Goal is to shoot for sub 10 min time. Rowing is also available if someone cannot run, 2000m. Row or scaled to 1000m. Row.
