Thursday August 6th WOD

Strength:

Bench Press

5 sets of 3 reps (heavier then last week)

Super set: 3x12

Hammer Curls

Tricep Ext

Conditioning:

EMOM Death BY:

Every Minute for as long as you can last (or 20 min):

Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar

Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar

Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar

Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar

Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...

ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 155-205# RX+ 225-275

RX Women: 105-135 RX+ 155-185

Goal: Choose a weight that is heavy for you, but you will always be able to do 4 with good form. Get at least 10 min!