THURSDAY MAY 7, 2015

STRENGTH

DEAD LIFT  (DE LOAD WEEK--+ 30 LB ON 1RM)

36% X 5 -- 45% X 5 -- 54% X 5 --60% X 5

 

CONDITIONING WOD

FOR TIME

500 METER ROW --THEN

3 ROUNDS

*10 DEAD LIFTS  RX=225/155  A=205/145  I=185/125

**16 1-ARM KB SNATCHES    RX=55/35  A=45/35  I=35/25

THEN 300 FEET OF BEAR CRAWL-

(150 FORWARD 150 BACKWARD (10 LAPS OF 5 -  6 FOOT LENGTH OF MAT)

*DEAD LIFT SHOULD BE NO MORE THAN 60-65% OF 1RM

**  8 ON EACH ARM STAGGERED AT ATHELETES DISGRESSION