Strength-
Deadlifts
5,5,3,3,1+
70%,75%,80%,85%,95%

Wod-
21 Deadlifts 225/155
Run 800M
15 Deadlifts
Run 600m (end of the sidewalk where the sidewalk meets Byrd Street
9 Deadlifts
Run 400M

Warm up. 10 minutes of double under practice

Strength 10 minute emom. Everyone starts together.

2 full snatches…Or  2 power of you’re new.

WOD.

13 minute ladder.

Thrusters 95/65

Burpees

1,1,2,2,3,3,4,4,5,5….. And on and on.

Strength
Back Squats- Warm up properly please
5,5,5,3,1+ (base these percentage off of 90 percent of your one rep max)
60%.70%,%75,85%,95%

Wod

3 rds
30 Cal. Row (or 23/20 cal bike or 600m run)
15 Power Cleans (185/125)

Strength-front squat

3-3-3-3-3

Wod 1

7min AMRAP: 3 Snatches 155#, 20 Double Unders

Wod 2: For Time: 1000m row, 10 HSPU, 20 pull-ups, 30 sit ups, 40 doubles

Strength,

Bench press 3,3,3,3,3+

WOD wars competitors practice your wod wars skills, mobilize, or row/bike slow pace

WOD

5 rounds

14 KB swings 55/35

7 burpees over the box

Run 200