Workout of the Day

3 rounds for time:
20 deadlifts
40 medicine ball step ups
500 meter run with your medicine ball

25 minute time cap

Load your bar to a weight that lets you always hit a solid set of 5 on the deadlift. Try to keep a steady pace on your step ups and run despite the extra load of the medicine ball. You can hold your medicine ball any way you’d like on both movements.

standard: 115/85 pound bar, 20/12 inch box, 12/8 pound ball
rx: 155/105 pound bar, 24/20 inch box, 20/14 pound ball
sport: 185/135 pound bar, 24/20 inch box, 30/20 pound ball
metcon: 3×6:00 on, 1:00 off