09/24/2014

Main – WOD

Deadlift (5-5-5-(3-3-max))

3 ascending warm up sets then
+
3 work sets
[email protected] .70
[email protected] .80
Max reps at .90
Rest 3:00 between sets

Deadlift (5×6 @ .70 / Rest @ 2:00)

Focus on engaging the hamstrings on the way down and squeezing them on the way up. Do not drop the bar between reps

Metcon (AMRAP – Rounds and Reps)

(Optional Met-Con)

10:00

20 mountain climbers
10 sit ups
5 toes to bar
-OR-
1:00 Plank
10 toes to rig (upright)
10 V-ups

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