Skill:
4x5 R/L - Modified Single Leg Step-ups
**Superset**
3x10 - Good Morning @ bar weight
Strength:
Deadlift
Tier 1:
**Working weight is based off 90% of 1RM from 08/10. Recent on ramp grads should base this off a challenging 3 rep weight.
1x5@75%ww
1x3@85%ww
1x1++@95%ww
Tier 2 (Women: 1.5x bw DL / Men: 2x bw DL):
**Based off 1RM DL from most recent CF Total
5x5@81% 1RM
WOD:
“Christine”
3RFT:
500m row
12 Deadlifts
21 Box Jumps
**Repeat from 09-09-14**