Friday, December 8th
Strength: Dynamic effort work today. Take 3-4 sets and build to work weight for box squat then perform sets of 3 every 60s. This should segue right into speed deadlifts performing 1 rep every 30s.
Metcon: Benchmark workout that will challenge your lunges and hips. Try to complete UB reps for as long as possible with your deads but make sure you’re staying neutral and not scarficing your spine.
Strength
Wide Stance Box Squat: 8 x 3 @60%, every 60s.
– Use a 15″ Box (parallel)
Deadlift for load:
Speed Deadlift: 6 x 1 @70%, every 30s.
WOD
“Chuck Taylors”
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)