Friday – 220211

Friday – 220211

SWOD

Every 4 minutes for 3 sets, complete:
Deadlift
– 5 reps @ 61%
– 5 reps @ 70%
– 5+ reps @ 79%

Notes: “+” means dig deep and do more reps if you can.

Then, every 3 minutes for 3 sets, complete:
Barbell Bent-over Row x 10 reps
Banded or Cable Pushdowns x 10 reps

Notes: Perform these two movements back to back as a superset. Increase load as possible.

WOD

Complete as many rounds as possible in 6 minutes of:
Bear Complex (135/95)

Note: 1 Bear Complex =
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

……….

BURN

Complete as many rounds and reps as possible in 3 minutes of:
12 DB Deadlift
9 DB Hang Power Cleans
6 DB Shoulder to Overhead

– rest 1 minutes, repeat for a total of 5 cycles –

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WOD