Strength:
Deadlifts
5 reps at 60% 1RM
5 reps at 65%
5 reps at 70%
5 reps at 75%
5+ reps at 80%
For quality and max reps at 80%
Conditioning:
200m Run
10 Wall-Ball Shots (20/14) @ (10/9′)
10 Uneven Kettlebell Push-ups*
10 GHD Sit-ups
20 Double Unders
3 rounds for time
Mobility:
Couch Stretch – 2:00 per leg
Banded Overhead Distraction – 2:00 per side
Hip Capsule Distraction – 2:00 per leg
For Quality
Post Max Reps, Time, and Experience to comments
SWOD:
10 reps at 405
CWOD:
8:26 Rx
Good Saturday crew!
5 DL @ 215#. Heavy DL make me cry.
10:08 on WOD
SWOD
7 DL @ 178#
CWOD:
10:12 RX
or was it 10:14?