Thursday 6-27-13

 In WODs

Warm Up

Coach’s Choice

Skills

Deadlift

Sumo Deadlift High Pull

WOD

A.
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
Rest exactly 3 minutes between lifts

B.
7 min. AMRAP:
7 Box Jumps (24″/20″)
7 Burpees
7 Sumo Deadlift High Pulls (115/75)

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Travel WOD

12 rounds
6 burpees jumping to a 6″ target
6 pistols (3 per leg)
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