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WOD 20160518

17
May

WOD 20160518

Strength

Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

*If you do not know your 1 RM, work up to something heavy for set 6 and back off a bit for set 7

Metcon

12 Backsquats (135/95 lbs – taken from the floor)
Run 200 Meters

12 Minute AMRAP

ZP Leaderboard:

Deadlift- record 95% weight and 4 rep heavy weight

Metcon amrap score

 

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