11/28/18

Warm Up  8 minutes

  • 20 Bar Good Mornings
  • 10 Roll Back And Reach
  • 10 Bird Dogs
  • 10 Fire Hydrants
  • 20 Box Jumps

Strength  Deadlift 22 minutes

4 Warm Up Sets to build to 82%  6-10 reps each set

  • 3 sets 3 reps @ 82%
  • 3 sets 2 reps @ 87%
  • 3 sets 1 Rep @ 92%

WOD  15 Min Cap    21-15-9

  • Deadlift  275/185  (or 65% of your 1 rep)
  • Box Jump 30/24