Friday, July 24, 2015

IMG_9960

Janet and Momi W. load up their deadlifts. Get ready for PR city!

072415 WOD

A. 5:00 time cap

Row 500 meters

Run 400 meters

B. Deadlift – 5/3/1 month 3 | week 4 – TESTING

Take 35 minutes to find your 1RM, 3RM or 5RM

Suggested warmup loads:

1 x 5 @ 50%

1 x 3 @ 60%

1 x 2 @ 70%

1 x 1 @ 80%

1 x 1 @ 90%

1 x 1 @ 95%

1 x 1 @ 100+%

C. For time:

21-15-9

Burpee box jumps (24/20)

Pull-ups

>> On-Ramp

For time:

15-12-9

Burpee step-ups

Ring rows