WEDNESDAY DECEMBER 24, 2014

STRENGTH

DEAD LIFT  (ADD 30 LB TO 1RM)

54% X 5 -- 58% X 5 --68% -- 77% X 5+

 

CONDITIONING WOD

OPEN WOD 14.3

8 MIN AMRAP

COMPLETE AS MANY REPS AS POSSIBLE

10 DEAD LIFT    RX=135/95    MASTERS 55+=95/65

15 BOX JUMPS  RX=24/20  MASTER 55+=20

15  DEAD LIFT   RX=185/135    MASTERS 55+=135/95

15 BOX JUMPS  RX=24/20  MASTER 55+=20

20 DEAD LIFT   RX=225/155    MASTERS 55+=185/115

15 BOX JUMPS  RX=24/20  MASTER 55+=20

25 DEAD LIFT     RX=275/185    MASTERS 55+=225/135

15 BOX JUMPS  RX=24/20  MASTER 55+=20

30  DEAD LIFT   RX=315/205    MASTERS 55+=275/155

15 BOX JUMPS  RX=24/20  MASTER 55+=20

35 DEAD LIFTS   RX= 365/225  MASTERS 55+=315/185

15 BOX JUMPS  RX=24/20  MASTER 55+=20

STEP UP ARE ALLOWED ON THE BOW JUMPS