WOD December 16th – Gotta Want It

By December 15, 2016 wod No Comments

Strength Cycle week #5 Deadlift   1 x 5 @ 65%, 1 x 5 @ 70%,  3 x 3 @ 80% 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 – 2 RFT

21 Thrusters (135/95) (Choose weight according to good form AND able to do sets of at least 7-10 before putting bar down)

14 KB swings (24/16)

7 Muscle ups (Mod-bar m/u or 2 pulls + 2 bench dips per mu)

(Time Cap 15 Min)

***RX+ = 3 rounds accomplished RX under time cap***

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