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Finally Frrrrriday!!!

30
May

Finally Frrrrriday!!!

New Grad!!!!! Congrats Michael G.

New Grad!!!!! Congrats Michael G.

STRENGTH

 

Deadlifts

 

In 12 min build to a heavy but not 1-RM for today

 

then…

 

EMOTM for 10 min

 

3 DL @ 80% of today’s heavy single

20 DU’s or 40 Singles

***If you miss a round, finish it, rest, then start-up on the next minute

 

WOD

3 sets of :90 each

 

5 Pull Ups (Adv CTB Pull Ups)

Max Push Press (reminder of :90 sec) @ (135/95)(105/75)(95/65-45)

rest exactly :30 sec

 

REST 3 min … then….

 

3 sets of :90 each

 

5 Jerks(135/95)(105/75)(95/65-45)

Max Burpess (reminder of :90 sec) 

 

rest exactly :30 sec