Monday's WOD - 7/1/2019


Skill:

4x10 - Jack Knifes


Strength:

Deadlift

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

1x3@75%ww

1x2@85%ww

1x1@95%ww

Then: 3 attempts (1-1-1) to work up to a 1-Rep Max Deadlift

**REST >90 sec between efforts**

SCALED:

3x3** Building gradually in weight

Then: 3 attempts (3-3-3) to work up to a challenging 3-Rep Deadlift with near PERFECT technique.


WOD:

12 min AMRAP:

15/12 Cal Row

10 Burpee Box Jump Overs @24/20

5 Deadlifts @70-80% / 2-3 UB Rds (275/185)

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