Wednesday the 11th

ghr
I.
Deadlift
Set 1  – 10 reps @ 45%
Set 2 – 10 reps @ 55%
Set 3 – 6 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 75%
Set 6 – 4 reps @85%

II.
40 Wall Ball Shots
40 Push-ups
30 Wall Ball Shots
30 Pull-ups
20 Wall Ball Shots
20 Push-ups
10 Wall Ball Shots
10 Pull-Ups

III.
(a) Bent-Over Barbell Row 2 x 8 rep
(b) Weighted Chin-Ups 2 x 6 reps
(c) Glute-Ham Raises 2 x 8 reps

IV. (Extra Credit)
(a) 3 x 20 Cal Row
(b) 3 x 20 Overhead Walking Lunges (55/35#)
(c) 3 x 10 KBS

***

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Filed under crossfit, fitness, Power Lifting, strength & conditioning, WOD

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