3.12.2014

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 10 Russian KBS

Strength/Skill

A.

  • Build to a 3RM Deadlift @ 20X0

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* 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

MetCon

Whole Life Challenge Retest

Complete as many reps as possible in 11 minutes of:

  • Run 800m
  • 75 Air Squats
  • 50 Sit Ups
  • 25 Push Ups
  • AMRAP Burpees in the time remaining

Score is total reps

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