Wednesday June 25 "Deadlift 3+"

There is a sign-up sheet on the door for the BBQ. If you plan on staying after the TEAM WOD, please sign up for something. If you would rather contribute money, give $5 to a coach by WEDNESDAY, June 25th. We will need to make sure everyone is fed, so please sign up/give money the next time to head in for a workout. Thanks! 

Warm Up

Dynamic Warm-up

Skill

Deadlift

Set 1 - 5 @ 50%

Set 2 - 3 @ 60% 

Set 3 - 3 @ 70% 

Set 4 - 3 @ 80% 

Set 5 - 3+ @ 90%

Metcon

"Groundhog's Day"

AMRAP 2

5 Burpees

10 Straight Leg Deadlift (95/65)

15 Toes 2 Bar

20 Hang Power Cleans (95/65)

15 Shoulder to Overhead (95/65)

10 Muscle-ups (sub = 3 dips/3 pullups)

5 Burpees

rest 1 min

*Repeat same reps/movements for AMRAP 3, AMRAP 4, and AMRAP 5 with a 1 min break between

*restart at the beginning each time

*score is reps per round (i.e. 30-35-40-50 = 155)