Wednesday, 09.19.2018

Strength
20 rep touch and go deadlift 5 to 10 LBS more than last week(or if you didn’t do last week, go AHAP that you know you can get 20 unbroken)…then 3×10 touch and go deadlift @80% of your 20 rep weight…then 3×8 Romanian Deadlift AHAP with feet on #45 plate (so plates don’t hit the ground at the bottom)…Allow at least 20-25 Minutes for strength portion…can be completed before the wod this week.

WOD
16 Min AMRAP:
5 Burpee Box Jump Overs (24/20)
10 GHD or 15 SLSU
15 Hang Power Cleans (115/80)

DB WOD
For Time
3 Rounds
Blvd Run
10 DB Burpees
20 DB Leans (10 each side)
10 Devils Press
20 SLSU
Men: 30-35#
Women: 20-25#

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