7/22/15

WEDNESDAY

Strength: Deadlift

  • 5 x 60%
  • 3 x 70%
  • 3 x 80%
  • 3 x 85%
  • 3 x 90% +++ (as many reps as possible past 3)
    • Base percentages off of your true 1RM

WOD: 18 Minute EMOM

  • Minute 1: 3 Back Squats @ 75-78% of 1RM
  • Minute 2: 8 Burpee Box Jumps
    • Scale as needed; Stop Burpee Box Jumps by 45 Seconds of Minute
  • Minute 3: 4 Bear Crawls Length of the Rig
    • Scale as needed; Stop Bear Crawls by 45 Seconds of Minute

Post-Workout:

  • 3 x 8 Straight Leg Deadlift (Both legs at same time, hold dumbbells in front to mimic barbell)