September 9th WOD

WARM UP
8 min Double unders, Light Good mornings
PRE WOD
Strength
Deadlift, 5 @ 65%, 5 @ 75%, 5 or more @ 85% (+ 10 lbs to all sets)
*** all weights off the WORKING 1 RM
WORKING 1 RM = 90% OF TRUE 1 RM
WOD
“Jackie” (modified) (Compare to 6/3/2013) (MWG)
800 m run
50 Thrusters (45/45)
30 Pull ups

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