10/15/14 Wednesday

Performance

A. Front or Zercher Squat; 3 x 3

Take 3 warm-up sets building to something tough and perform all 3 sets of 3 with that weight.

 

B. Dead Lift; 
Build to a tough 3 reps…not 3 rep max!

 

C. EMOM for 14 min:

Odd min: 5 Dead lifts (70-75% of above) + 15 Air Squats + AMRAP Double unders

Even min: Rest

 

Competition

Wod will be posted at gym