29
Sep
Tuesday
SKILL
EMOM for 8 min
Min 1 -3 = 3 Strict Pull Ups
Min 4-6 = 2 Strict Pull Ups + 2 Kipping Pull Ups
Min 6-8 = 3-5 Pull Ups (choice)
STRENGTH
Deadlifts
Take 10 min to build to heavyish but NOT 1-RM
then…
5-5-5 @ 70%
rest :60 sec between sets
3-3-3 @ 80%
rest :90 sec between sets
1-1-1 @ 90%
rest 2 min between sets
WOD
“Sofia”
AMRAP in 9 min of:
9 Power Snatches
29 Air Squats
15 Burpees Over BB
L1 – 75/55-45
L2 – 95/65
L3 – 135/95