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WEDNESDAY 9.24.14

24
Sep

WEDNESDAY 9.24.14

Workout of the Day
Strength/Skill:
5 sets:
Weighted Pull-ups (Strict) 2-3 Reps with a 2 sec drop Tempo is: 21×1. Move up in weight if you reach 3 reps
In between sets:
Deadlift 8 reps @ 60% of 1RM
Deadlift 5 reps @ 70% of 1RM
Deadlift 3+ reps @ 80% of 1RM

then
WOD:
AMRAP 20 min:
7 HRPU’s
14 Box Jump Overs
21 KB Swings (53/35

Post your results to the Whiteboard.

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