27 Jul WEDNESDAY, JULY 28TH

Strength:

Wendler  week 4, cycle 1

Tempo Deadlift (0:3:3:0)

40% x 5

50% x 5

60% x 5

(all % are based off 90% of 1 RM)

Stand at normal pace, 3 sec hold at top, 3 sec negative, tap floor and repeat for 5 reps total

WOD:

EMOM 20

-100ft Dbl KB Farmer Carry (70/53)

-100ft Reverse Sled drag/ forward push (45/25)

-10-15 GHD Back extensions (45/25)

-30 sec Weighted plank hold (45/25)

-rest

PEEK into the WEEK…

Thursday- Benchmark WOD “Mary”

Friday- Challenge of the month test/ Heavy to moderate Front squats

Saturday- Push dominant/ partner WOD

Sunday- Snatch