*Regionals Apparel is being ordered Monday. If you’d like to get something please check out the link HERE.

WOD:

1) Deadlift: Establish a 3RM Touch and Go Deadlift

Build through whatever sets you need to establish a 3RM Touch and Go Deadlift. No straps allowed, and no resting the bar on the floor, it must touch and come right back up. Rest as needed between sets.

http://www.youtube.com/watch?v=wYjp3wpqL7Q

2)  AQAP:

100 Double-unders

10 Burpees

75 Double-unders

20 Burpees

50 Double-unders

30 Burpees

25 Double-unders

40 Burpees

Extra Work:

3) Muscle-ups: 5 x Max Reps

Rest 2 minutes between sets. If you can do more than 10 reps wear a weight vest.

4) V-Ups: 5 x 12-20

Rest 90 seconds between sets.

5) Run: 4 x 400m

Rest 2 minutes between sets.

For results post weight of heaviest set of Deadlifts and time to complete Met-con along with any scaling used. If you did Extra Work post reps, times, etc.

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