06 Oct THURSDAY, OCTOBER 7TH

Strength/ Warm-up

Work up to 75% of 1 rm max Deadlifts and do 3×3 tap-n-go 

Rest 2 min between sets

Then, de-load for WOD

WOD:

For time: 

30 Deadlifts @45%

400 Run

30 Pull-ups

20 Deadlifts @55%

400m Run

20 C2B pull-ups/ jumping C2B

10 Deadlifts @65%

400m Run

10 Bar MU/ burpee pull-ups

20 min cap

If Don’t know 1RM here are suggestions: 

Lv1: 

95,115,135/ 65,85,105

Lv2:

135,165,185/ 95,115,135

Lv3: you should know

PEEK into the WEEK

Friday- long/ endurance

Saturday- Squat dominant

Sunday- pull dominant