Friday – 200515

Friday – 200515

SWOD

Deadlift
1 x 5 @ 58.5%
1 x 5 @ 67.5%
1 x AMRAP @ 76.5% (minimum 5 reps)

At-home SWOD

Deadlift
3 x 5 @ a 5053 TEMPO

Note: Use whatever weight you’ve got and stick to the TEMPO!

WOD

4 rounds for time of (15 min cap):
50 Double Unders
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Shoulder to Overhead
3 DB Thrusters

Men – 50’s, Women – 35’s

……….

BURN

Every minute on the minute for 28 minutes:
(7 rounds: 20 sec rest between stations)
Min 1: 6 Thrusters, 6 Lateral Burpees
Min 2: 10 Pullups (they can do banded or TRX pull-ups as alternatives)
Min 3: 6 Box Jumps/ 6 Push-ups
Min 4: 10 DB Power Snatch

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