5-18-17

5-18-17

DONT FORGET THIS SATURDAY WE WILL HAVE A SPECIAL “HERO” WOD FOR ARMED FORCES DAY!

WE START AT 9AM!!!


WARM-UP

2 sets

90sec Row or Bike

100′ alternating high kicks


STRENGTH

EMOM-every 2mins for 16mins

-2 Deficit Deadlifts

*Hold for at least 3-4sec at the top of each deadlift!

*Stick with the same deficit you have been using but aim for heavier weight in a 125-175% of your bodyweight if able.


PARTNER WOD

3 Person Teams

16Min Amrap

Complete for Max Reps:

-1 Person Sled Pulls 100M

-1 Person is performing Max Wall Balls in the time it takes to pull the sled

-1 Person is resting

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RX- (53/35lb KB Tire) (110/90 Rogue) (20/14)

RX+ (70/53 KB Tire) (135/110 Rogue) (30/20)

*Each sled pull completed will count as 10 reps…..the resting partner should always go to the sled once it is time to rotate while the sled puller goes to wall balls.

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