Friday July 12, 2019

Strength

Take 6-8 minutes to build up to 75% of 1 RM Deadlift then:
 EMOM 10 minutes 
Even: 5 Deadlifts at 75%
Odd: :30 L sit from the Dip bars or Rings 

WOD

Every 3 minutes for 12 minutes
200 M Run
10 Strict Press
Max Strict Pull ups

SCORE= Total Strict Pull ups

Fitness: (75/55) Seated Pull ups or Slow negatives
Performance: 95/65
Open: 115/75

Athletes: Deadlifts today at 75%- focus on breathing and form.  They should be unbroken, but please drop the weight if you can not hold an optimal position with your back.  For the workout you should have 5-6 opportunities for max pull ups.  If you can not do a pull up find a good progression for you 


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