Friday April 7, 2017

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 (Practice / Lactate Threshold 8-12 min)
Warm-up: Complete 2 rounds for warm-up: (not for time) (10-12 min)
300m row
15 wall squats
10 PVC Pass through
10 PVC Good mornings
10 BB Straight legged deadlifts
10 BB Regular deadlifts
10 Deadlifts at 25%

SOD

Deadlifts (25 min)
1 x 5 70%
1 x 1 with 15 sec hold at top 90% off a 4 inch riser (45# plate) (Max 90 sec rest before next set)
1 x 5 75%
1 x 1 with 15 sec hold at top 92.5% off a 4 inch riser (45# plate) (Max 90 sec rest before next set)
1 x 3 80
1 x 1 with 15 sec hold at top 95% off a 4 inch riser (45# plate) (Max 90 sec rest before next set)
1 x 3 85+

WOD

As Many Rounds as Possible in 10 Minutes:
9 Pendlay Rows (115/75)
7 American Kettlebell Swings (53/35)
5 Forward stepping body weight Lunges / leg
1 Rope Climb