11/4/15 Wednesday

Performance

A1. Deadlift @ 3011; 6-8 x 4 sets, rest 1min

A2. Double-Under Practice; 45-60 sec x 4 sets, rest 1min

A3. Strict Pull-Ups @ 2110; 6-8 reps x 4 sets, rest 1min

*add weight if that rep range is easily achievable

 

B. Three sets for of:

Row 350 Meters

Farmer’s Walk x 100 Meters (moderate load – no drops and no running!)

Rest 3 minutes

 

Competition

Wod will be posted at gym