Thursday June 22nd, 2017
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Category: WOD

Thursday June 22nd, 2017

Warm up-

2 Rounds

1 Min Single Unders

10 Roll over V sits

15 Good Mornings

:30 Deadbug

Skill-

Deadlift

2-2-2-6-12

Set 1: Challenging for 2 reps but allows for a build up for the next 2 sets.

Set 2: 10-20 lbs heavier than set 1 based on how challenging the first set was.

Set 3: Very heavy and near maximal which should be a 10-20 lb increase from set 2.

Set 4: This will be a little bit of a guess as to what load to use but should be approximately 80-85% of the heaviest set of 2.

Set 5: This should be challenging for 12 reps. 70% of the 2RM for the day is a good guideline.

WOD-

In teams of 2:

AMRAP 20 Mins

4 Rounds of “DT” 135/95

40 Cal AB

RX+ 155/105

Post WOD-

Protein Shakes and High Fives

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