Monday's WOD - 11/4/2019


Skill:

4x5 -sumo deadlift @light to moderate weight (30-40%)


Strength:

Deadlift (Traditional DL)

Working Weight / Training Max @90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x2@85%ww

1x1+AMRAP@95%ww


WOD:

For Time:

400m Run \ 500/400m Row \ 1/.8 Km Assault Bike (choose 1)**

12 C2B Pull-ups / Pull-ups / Seated Pull-ups / Ring Row

15 Deadlifts @40-50% / 8-10 UB Reps (185/125)

**Athletes may choose to Run / Row / AB in any order, but must perform all 3**

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812-404-0095

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