TUESDAY SEPT 29, 2015

STRENGTH

DEAD LIFT (ADD 10LB TO 1RM)

50% X 5 -- 54% X 5 -- 58% X 5 -- 68% X 5 -- 77% X 5

 

CONDITIONING WOD

GRANITE GAMES QUALIFIER 15.4

13 MINUTE AMRAP

10 DEAD LIFT   RX= 225/155-255/175-285/195-315/215-345/235--375/255

                      A=185/125--205/145--225/155--255/175--285/195--315/215

                        I=145/100--165/115--185/125--205/145--225/155--255/175

MUSCLE UPS   RX=5 RING MU   A=3 RING MUI= 3 BANDED BAR MUSCLE UP (SMALL OR 2ND SMALLEST)

 

DO 10 DEADLIFTS AT STARTING WEIGHT THEN MU--THEN NEXT WEIGHT BRACKET ON DEADLIFT CONTINUING THROUGH-- IF YOU COMPLETE THE LADDER THEN FINISH TIME WITH MAX MU

SCALE MU WITH PULL UPS OR RING ROWS X3 SO THAT WOULD BE 9 A ROUND