161006 Thursday

Day 4
WOD 161006

warm-up – Coach’s Choice

A. 15:00 workload… deadlift strength progression
10. 8. 6. 4. – 60sec FLR @ dots
-set of 10 is @ 100% of your 10RM (your 4 x 8 weight)
-build your bar each set
-workload is not for time
rest to 20:00 on timer, then B
B. 1 set @ high intensity
600m run
150 double unders – OR – 50 bjsd… boxes not to exceed 20”
50 shoulder to overhead… barbells not to exceed 75/55
C. post WOD body maintenance