Part A

5 x 5 Deadlift

* 2 minute intervals
* more important to perfect form than increase weight
*no bouncing

Part B

Benchmark WOD ‘Jackie’

1000m Row
50 empty bar thrusters 20/15
30 pull ups

(Wodhub.com average 9 min 42 secs)

* Heats of three due to number of rowers. Next heat may start as soon as first is off rower.
* May run 1000m instead of row if RX benchmarks aren’t your thing.