Warm-up: 4 Rounds: 100 Single unders 5 Barbell good mornings 5 Back extensions Workout: A. Spend 10 Minutes working up to a heavy deadlift WITHOUT COMPROMISING FORM! Instructor must give each athlete permission to move up in weight. B. Complete as many rounds as you can in 20 minutes of: Run 400 meters Deadlift 155 pounds, 21 reps Josh Everett 8 rounds + 60 meters. Post rounds and fractions of rounds completed to comments. Compare to 041127. For time: 250 Meter row, 15 Burpees, 25 Kettlebel swings (32 kilograms), 15 Burpees, 250 Meter row
