Workout 4/23/2015


SS:15 Minutes to Establish a 1RM Deadlift.
*If you get 400(+)/300 (+) Please use ADV weight for WOD.

WOD: “5 RFT”
9 Deadlifts 225/155 ADV: 275/185
200 Meter run (Fire Hydrant & back)
9 Pistols (each leg)

SS2: 3xME Strict Pull up

Warm up: W/Class

SS: 10 Minute EMOM
5 Good Morning- medium/light
*focus on quality technique and good posterior chain use over load.

WOD: “10 Rounds for Reps”
1 Minute ME Burpees
1 Minute ME Double Unders
1 Minute Rest