TUE07NOV2017

WOD

Strength
Deadlifts: 6 sets of 2+2+2, starting at 50%
10 sec. rest between 2’s, 2 min rest between sets

Conditioning
AMRAP in 20 min:
6 Strict Pullups | R+ 1 Legless +1 Reg Rope Climb
20 Wallballs (20/14)
4 Squat Cleans (75% of 1RM)
Rest 90 sec

Extra

Clean: blocks just below knee: 50/3, 60/3, 70/3, 75/3, 80/2*2, 85+/2*3 sets
*every 2 min.

4 sets: 6 KB Z press + 10 sec. hold OH

8 min. Every 30 sec. – 4-8 kipping HSPU
-pick a doable number and hold it for all 16 sets
*we are accumulating and focusing consistency

4 sets
10 weighted ghd situp (to parallel)
8 glute ham raise

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