Workout of the Day
Take your current 1RM and add10#s to Deadlift,
5#s to OH Press, subtract 10%
then calculate the percentages.
Deadlift
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
OH Press
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
Lurong Challenge WOD 3
11 Minute AMRAP:
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:)
Wall Balls 20/14#
Box Jumps 24/20″
Deadlifts 115/75#
Post your scores to the Whiteboard.
