WOD – 23 June

Friday 23 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Deadlifts. On a clock, complete 10 reps every two minutes. Start with 40%-45% of your 1RM and increase weight 5-10 pounds per week. If a weight feels too heavy or you fail to complete all of the sets, continue with that weight each session until you feel that you can add weight again. This will be the last set of volume deadlifts. We will re-test the 1RM next week.

WOD (for time):

  •   21-15-9 power cleans (115/75)
    ·   21-15-9 pull-ups
  •   Rest three minutes
    ·   9-15-21 KTEs
  •   9-15-21 cals on the bike (pirate rules)
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