Daily WOD

Strength
Deadlift Week 1
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5+ @ 85%
Add 10# to you last cycle 1RM
Rule of 10 on the final set

GP WOD:
3 RFT
400m run
20 Burpee box jump 24/20″

Open WOD:
4 RFT
500m run
20 Burpee box jump 24/20″

The Subway Series starts in less than a week.  Don’t forget to Register.

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August 1, 2016

Monday 08.01.2016

Strength Deadlift Week 1 5 @ 40% 5 @ 50% […]
July 30, 2016

Saturday 07.30.2016

GP WOD: “Mary NC-17” Complete as much as possible in […]
July 29, 2016

Friday 07.29.2016

Overhead Squat 15 minutes to establish a 5 RM GP […]
July 28, 2016

Thursday 07.28.2016

GP WOD: 5 RFT 50 double-unders 15 DB squat cleans […]