November 9, 2016

By November 8, 2016 wod No Comments

Workout of the Day
Deadlift
5×40%
5×40%
5×40%
5×40%
5×50%
5×60%
then
Strict Press
5×40%
5×40%
5×40%
5×40%
5×50%
5×60%
then
3 RFT (12 min cap)
10 SDLHP 115/85#
15 T2B
30 Lunges

 

Bootcamp
Strength
1a. 8,6,4 – Strict Oh press
1b. 3×6 – Chinups – 4 count eccentric
1c. 3×6 Lateral Raise
Rest 90 seconds between giant set
*** Encourage to move up in weight for 8-6-4

WOD
Every 2 minutes until Tap Out
0-2 –  6 box jumps – 6 BB Thrusters – 65#
2-4     8 box jumps – 8 BB thrusters
4-6 –  10 and 10
6-8     12 and 12

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