Wednesday 11/16/16

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WEEK 14

 

Deadlift 3x3 @ 90% of your 1RM

A) Warm up before the 3x3

B) Set 1 can be light but this should not be a warmup.

C) Sets 2 - 3 should be at 90% of your 1RM.
D) If set 2 was too easy you should complete set 3 @ 95% instead of 90%

 

WOD

 

DEATH BY…

 

4-6 T2B (relative)

DB Push Press (Heavy)

 

*Each minute you will stick to a set amount of T2B

*You will increase in Reps each minute ONLY with the DB Push Press

- Row after you fall off “Death by”

You will start with 2,000 meters- For every minute you complete with the “Death by” you may deduct 100 meters off your row at the end of the WOD

 

~Don't forget to sign-up for the 2nd Annual Thanksgiving Flag Football Game! 

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Posted on November 15, 2016 .