Strength:
Deadlift 4-6 x2
If 4, go down.
If 6 , go up.
If 5, stay the same.
Strength WOD:
1 Minute of Tire Flips
Rest 30s
1 Minute of Tire Flips
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Min Sled Drags at 45/25
Rest 30s
1 Heavy SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
1 SB to Shoulder (Alternating.) Use about 50-60% BW
Rest 30s
WOD:
21-15-9
Deadlifts and Burpees
185/125 (Compare against July 4th)
Weight shouldn't be more than about 70% of DL working weight.
If you competed on Saturday you can do 12 minutes of Cindy.
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