Friday, Dec. 21, 2018

Katy and Zeke were unable to test on Friday so they both tested their deadlifts on Thursday. They both PR’d and Katy set a new record of 346 pounds! Awesome job you guys, now it is your turn!

122118 WOD

A. Warm-up: Coach’s choice

B. Deadlift – ASSESSMENT

Take 30 minutes to find a 1- or 3-rep max. Warm up using your last weights from your 5/3/1 last week , then increase by smart increments for singles or triples, resting 2:00 between working sets. Record final successful lift(s).

Please write down your 1Rm for the day on the whiteboard, even if its not a PR.

With these Wendler gains, we’re excited to see you hit some good numbers!

If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to deadlift!

C. Four Rounds for time:

10 C2B Pull-Ups

16 DB Push Press (8 per arm) @50/35

*Time domain 3-6 Minutes.*

>>Modifications will be given