WEDNESDAY APRIL 29, 2015

STRENGTH

DEAD LIFT  (+ 30 LB TO 1RM)

63% X 5 -- 68% X 5 -- 77% X 3 -- 86% 1+

CONDITIONING WOD

 AMRAP 

12 MINUTES

** 9      CTB    RX=CTB  A=PULL UPS  I=PULL UPS 

                                 (SCALE PULL UPS WITH BANDS IF NEEDED AND MUST BE STRICT AND 7 REPS A ROUND--EACH ROUND WILL THEN BE WORTH 40)

***11          DEAD LIFTS  185/125  A=165/115  I=145/105

22        DU     RX/A  =  DOUBLE UNDERS    I= SU (66)

30 SECONDS REST

THEN      2  MINUTE

MAX REPS KB SWINGS   =55/35  A=45/25 I=35/18

2 SCORES===1.  TOTAL REPS IN FIRST 12 MIN  - SINGLE UNDERS ARE WORTH 3=1

                       2.   TOTAL KB SWINGS

** BANDED PULLUPS MUST BE STICT

***  DEAD LIFTS SHOULD NOT EXCEED 55% OF 1RM