July 31st, 2019


Strength

Tempo Clean Deadlift

7 Sets of 1 rep

Set 1: 40%

Set 2: 45%

Set 3: 50%

Set 4: 55%

Sets 5-7: 60%

*Tempo: 7 Seconds Up, 7 Seconds Down

*Percentages based of 1RM Clean


WOD

Every 4 Minutes x 5 Rounds:

3 Chest to Bar Pull-ups Adv 3 BarMU

6 Toes to Bar

9 Deadlifts, 225/155 Adv 255/175

12/9 Cal Bike or 15/12 Cal Row

*stagger heats by 2 min if needed

*one score only, slowest round