7/23/15 Thursday

Performance

A. Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

 

B. Three rounds for time of:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)

 

Competition

Wod will be posted at gym