Tuesday July 15 "Deadlift 1+"

Friday begins the first day of 1 rep efforts!

Saturday's WOD will be at a local track (CR North or CR South).  We will be doing the Hero WOD "GRIFF"...more details and location to follow later this week

Warm Up

Dynamic Warm-up

Skill

Deadlift

Set 1 - 5 @ 55%

Set 2 - 5 @ 65% 

Set 3 - 3 @ 75% 

Set 4 - 3 @ 85% 

Set 5 - 1 @ 95%

Metcon

AMRAP 3

6 Burpee Box Jump Over

9 Deadlifts (185/135)

12 Push-up

Rest 2 mins

AMRAP 5

6 Burpee Box Jump Over

9 Deadlifts (185/135)

12 Push-up

Compare to July