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Wednesday 7-30-2014

26
Jul

Wednesday 7-30-2014

Warm up to include: Squat focus

Deadlift (pause just below knee, both ways) 6-6-4-4-2-2. Each set should be at a 9 RPE. Feel it out and try to make a 10% increase 6 to 4 and 4 to 2.

Straight Leg Weighted Sit-up. 5 x 8. You will need a partner to anchor your feet.

WOD

Continuous clock 10 Minutes

First 4 Minutes: AMRAP Burpees

3 Minutes: AMRAP Back Thruster #135/#83

2 Minutes: AMRAP Strict Pull-up or Body Row

1 Minute: AMRAP Deadlift #135/#83