August 12th WOD

WARM UP
400 m run, Good mornings 3 x 10
PRE WOD
Strength
Deadlift 5 @ 65%, 5 @ 75%, 5 OR MORE @ 85%
*** all weights off the WORKING 1RM = 90% of TRUE 1RM ***
WOD
TEST “Fran” (WG) (compare to 4/29/2013)
21-15-9
Thrusters (95/65)
Pull Ups
MIDLINE
50 Bar rollouts

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