Friday, Nov. 30, 2018

“A strong woman looks a challenge dead in the eye and gives it a wink.” – Gina Carey (Photo by Lyle)

113018 WOD

A. Warm-up: Coach’s choice

B. Wendler Month 3 Week 1 (Deadlift) *Adding 10lbs to your Estimated 1RM from last month.*

Warmup Sets:

Every 2:00 for 6:00

5@40%

5@50%

3 @60%

Working Sets:

Every 2:30 for 7:30

5 @65%

5 @75%

5+ @85%

Metcon:

8 Minute EMOM

7/5 C2B + 30 Double-Unders

*RX+ [10/8 C2B + 40 Double-Unders]*

>>On-ramp

8 Minute EMOM

5 ring-rows + 40 Single-Unders

Cooldown:

Lat smash with roller X1:30 per side