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Wednesday 8-13

9
Aug

Wednesday 8-13

Warm up to include individual squat eval.

Deadlift
5 x 2 @ 9 RPE
After your last set deload to 50% your weight used
Perform 1 set of 8 with a 5 second negative on each repetition
Alternate
Half Moons
5 x 8 each direction

WOD 15-12-9

Competition: OH Squat, CTB Pull-up   #115/83

Sport: Back Squat, pull-ups   #155/113

Performance: Back Squat, Ring Row   #135/83