WEDNESDAY DEC 16, 2015

STRENGTH

DEADLIFT (ADD 30LBS TO 1RM)

DE-LOAD WEEK

36%X5, 45%X5, 54%X5, 60%X5

WOD

12MIN AMRAP/EMOM

START/TOP OF EACH MINUTE

2 DEADLIFT Rx=275/195, A=245/165, I=215/145

REMAINDER OF TIME AMRAP

6 PUSHUPS Rx/A = Rings, I=Parallettes

11 KB SWINGS Rx=55/45, A=45/35, I=45/35

17 STRAIGHT-LEG SITUPS