WOD

[vc_tabs width=”1/1″ el_position=”first last”] [vc_tab title=”Longevity (L)”] [vc_column_text pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”]

STRENGTH:
Deadlift – 5 x 3 (use 80% of 1 RM)

For Time:
750m – Row
50 – KB Swings
25 – Box Jumps

[/vc_column_text] [/vc_tab] [vc_tab title=”Fat Loss (T1)”] [vc_column_text pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”]

STRENGTH:
Deadlift – 4 x 10 (use 60% of 1 RM)
1 Minute Plank hold between sets

For Time:
750m – Row or 1 mile on bike
50 – Ground To Overhead w/ plate
25 – Box Jumps

[/vc_column_text] [/vc_tab] [vc_tab title=”Muscle Gain (T2)”] [vc_column_text pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”]

STRENGTH:
Deadlift – 5 x 3 (use 80% of 1 RM, each rep is done from dead start)

5 Rounds For Time:
100m – Farmers Carry
10 – KB Swings
5 – Box Jumps  90% of max height

[/vc_column_text] [/vc_tab] [vc_tab title=”Competition (C)”] [vc_column_text pb_margin_bottom=”no” pb_border_bottom=”no” width=”1/1″ el_position=”first last”]

STRENGTH:
Deadlift – 5 x 3 (use 80% of 1 RM)

For Time:
750m – Row
50 – KB Swings
25 – Box Jumps

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