WOD 09.11.18

PERFORMANCE

STRENGTH

DEADLIFT

5x5 @80% of last week heavy 5 Rep.

*Across, rest 2 min btw sets.



CONDITIONING

FOR TIME:

21-15-9

Deadlifts 135/85

Box Jump Overs 20/18

15-12-9

Deadlift 165/115

Box Jump Overs 24/20

12-9-6

Deadlift 205/135

Box Jumps Overs 30/24

CAP20


FITNESS

STRENGTH

4 SETS FQ

10/10 Single Arm KB Suitcase Deadlift

10  Goblet Squats

*Same Weight for both.


CONDITIONING

FOR TIME:

21-15-9

Assault Bike Calories

Bumper G2OH

Gun Hold Walking Lunges