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Tuesday Nov 14th WOD


Happy 40th Birthday to Melissa Otis!!!

Strength: Deadlift 5x3 + ME set

Weighted Pull ups /Pull ups/ Negatives/Pull up Progressings in between deadlifts.......

Conditioning:

For Time:

18 Front Squats (155/105)(135/85)

36 Toes to bar/Knee to chest 15 Front Squats 30 Toes to bar 12 Front Squats 24 Toes to Bar 9 Front Squats 18 Toes to bar

Goal: Pick a heavy weight that you will more than likely have to break up! You may use a rack or clean the bar from the ground. U should not be able to breeze through the front squats as far as weight goes


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Strength: Back Squats 1x8 @ 65% of 1Rep Max 1x8 @ 70 % 1x6 @ 80 % 1x6 @ 85 % 1x6 @ 70 % Conditioning: 12min AMRAP 6 Pull Ups/Ring Row 4 Heavy Deadlifts (RX:225/155)(205/135) 8 DB Alt Lunges (50/35)(40