6/17/14 - 4th Class
Warm Up: 800 m run 10 Ground to OH w/ plate (10 lbs) 10 Plate squats (10 lbs) 5 minutes double under practice (Haven't successfully completed a double under yet.... so 5 minutes of jump rope)
Strength: 5 x 5 Good Morning (35 lbs)
WOD: 3 rounds: 1 min max effort deadlift (65 lbs) 1 min max effort row (full sprint for calories) 2 min rest **Score is rep + calories
I got a score of 75 for the WOD. This was my fourth class so we are still modifying significantly weight-wise. Rx for deadlift was 60% of 1RM. I have not found my 1RM yet so my coach estimated an appropriate weight for me. He's been great so far with his estimates!