WOD:

1) Deadlift: 5 x 5 @ 75% of 1RM + Additional Load

Warm-up as deemed fit. Upon starting working sets, rest up to 3 minutes. Add additional load based on…

Barely was able to make it through the sets…Add 0-5lbs on all sets.

Sets were difficult but was able to work through them…Add 5-10lbs on all sets.

Weight felt relatively easy to work through…Add 10-15lbs on all sets.

2) AQAP:

25 Deadlifts 135/95

25 Hang Power Cleans 135/95

25 Front Squats 135/95

25 Shoulder-to-Overhead 135/95

EMOTM Perform 20 Double-undes

Extra Work:

3) Strict Press: 5 x 5 reps

Heavier than last week. Rest 2-3 minutes between sets.

4) Reverse Hyper: 3 x 20 reps

Heavy as possible. Rest 90 seconds between sets.

5) GHD Sit-ups: 3 x 20-30 reps

Pick a rep range you can maintain without having to stop. Rest 90 seconds between sets.

For results post weight used for Deadlifts and time to complete Met-con along with any scaling used.

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