December 30th – Apple

By December 29, 2016 wod No Comments

Strength Cycle week #7 Deadlift   1 x 5 @ 65%, 1 x 4 @ 70%,  1 x 3 @ 80%, 2 x 4 @ 87% of 1RM: Form is key. Touch and go deadlifts without releasing tension during the touch phase. Try not to drop bar, build your strength!!!

 

WOD – 4  RFT

10 KB swings (32/24)

10 KB Front Rack Lunges (32/24)(L + R=2)

50 DU’s (3 to 1 singles)

4 rope climbs total (Mod-5 pulls + 5 knee raises per rope climb-20 each for WOD)

***Rope climbs and mods can be done at any time during WOD***

(Time Cap 14 Min)

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