Monday.May 25.2015

STRENGTH

Deadlift (week 3) 

5x40%,5x50%,5x60%

5x75%,3x85%,1+x95%

WOD 

EMOM X 12

MIN 1: 3-5 Strict Pull Ups

MIN 2: 5 Kipping pull ups 

MIN 3: 5 Chest to Bar Pull ups

Scaled:3-5 strict pull ups each round

Beginner: NOT FOR TIME

5 sets x 4 reps - segmented + eccentric pull up (3 second count)

then 

Barbell bent over row

3 sets x 6 reps