5 x 5 Deadlift
* 2 minute intervals
* more important to perfect form than increase weight
Benchmark WOD ‘Jackie’
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.