7/9/14 Wednesday

Performance

A. 
Deadlift; rest 2min

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

*You must maintain perfect mechanics throughout!

 

B. 
Three rounds for time of:

400-Meter Run

10 Man-Makers

 

Competition

Wod will be posted at gym