Thursday’s WOD 11/21/2019


Skill:

4x10 5R/5L Alt. - windshield washers


Strength:

Deadlift

+5-10# to Working Weight / Training Max

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.

2x5@75%ww

1x5+AMRAP@85%ww

WOD:

12 min AMRAP:

30 Double Unders / 60 Singles

15 Plate AbMat Sit-ups

5 Deadlifts @60-70% / 2-3 UB Rds (275/185)


Accessory Work:

90sec AMRAP x 4 rounds

12/9 Calorie Ski

Max Effort Pull-ups

Rest 90sec b/t rounds

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