December 29, 2017

By December 28, 2017 wod No Comments

Strength
Deadlift (15 Min Cap)
* Use 90% of true (new) 1RM and then % below
5x 45%
5x 50%
5x 55%
5x 60%

2×7 @45%
5 Sec Negative (up and down)
3 Sec Pause (at top)

WOD 
4 RFT
30 Double Unders
10 KB Sumo DL 70/53#
10 Russian KB Swings
10 KB Push Press (5 ea)

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