7/28/14 Tuesday

Performance

A. 
Deadlift; (with PERFECT posture and mechanics) 21×1, rest 3min b/w sets

50% of possible 3-RM x 5 reps

75% of possible 3-RM x 3 reps

85% of possible 3-RM x 2 reps

90-95% of possible 3-RM x 1 rep

Test 3-RM

(optional) – Exceed Set 5 weight for 3-RM

*No bouncing b/w reps and no dropping weights from top. You must lower weight with control and reset for each rep.

 

B. 
Three rounds for time of:

400 Meter Run

10 Man-Makers (40/25)

 

Competition

Wod will be posted at gym