Run and Lift Workout
GWOD: 3 RFQ
5 Strict Muscle ups OR 4 Ring dips + 4 Pull ups = 1 MU
20 Hollow body rocks
5 Pistols / leg
CWOD: For time (25 min cutoff)
200 M run
10 Deadlift (at a load you can lift 10 times but not 11) - 115
Rest 2 minutes
400 M run
5 Deadlift (at a load you can lift 5 times but not 6) - 135
Rest 2 minutes
600 M run
3 Deadlift (at a load you can lift 3 times but not 4) - 155
Rest 2 minutes
800 M Run
1 Deadlift (Your 1RM) - 205
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