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Friday November 18, 2016

Strength: Deadlift
Warm Up Sets:
5 @ 40%
5 @ 50%
3 @ 60%
Working sets: *Based off 90% of 1rm
3 @ 70%
3 @ 80%
3+ @ 90%

Wod:
300 m row
20 push press (135/95)
300 m row
15 push press
300 m row
10 push press
300 m row
5 push press
**goal is to be under 14 minutes
 

Earlier Event: November 17
Thursday November 17, 2016
Later Event: November 21
Monday November 21, 2016