FRI13OCT2017

WOD

Strength
5 Sets:
6 Chinups (weighted if able)
8 DB Bench Press

Conditioning
For total reps
AMRAP in 2 min:
10 Burpees
10 Deadlifts (135/85)
Rest 2 min, then AMRAP in 3 min:
12 Burpees
8 Deadlifts (185/115)
Rest 2 min, then AMRAP in 4 min:
14 Burpees
6 Deadlifts (225/145)
Rest 2 min, then AMRAP in 5 min:
16 Burpees
4 Deadlifts (265/175)

R+: 185/125, 225/155, 275/185, 315/205
Scaled: 40%, 50%, 60%, 70%

Extra

FS: 12 min. to find 7 rep max – first 2 reps have 1 sec. pause at bottom
*only 3-4 real attempts in this time frame so be smart

4 sets – 50 ft. HS walk
*every 10 ft. Stop for 2 sec count and continue

After
4 min. tabata — Hollow rocks

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