Wednesday 8/8/18

Happy Birthday vest Steve T!

Bodyweight Strength

~15 Mins. for Strict Pull-Up Strength

A) 5 Negatives – aiming for a 5-7 second descent on each
Rest 1 minute between reps
Beginner: Assisted as needed
Advanced: Bodyweight or add resistance if appropriate

B) 3 Sets of 5-7 Strict Pull-Ups or Toe-Assisted Pull-Ups
Rest 2 minutes betwen sets
Strict: Add weight that will get you to this rep range
Toe-Assisted: use as little assistance as possible to make this rep range challenging

WOD

“Quick and Dead”

AMRAP 3′:
6 Deadlifts (225/155)
9 Push-Ups

REST 1:30

AMRAP 3′:
6 Push-Ups
9 Box Jumps w/ Step-Down(24/20)

REST 1:30

AMRAP 3′:
6 Box Jumps w/ Step-Down (30/24)
9 Deadlifts (225/155)

Record total reps for each AMRAP (15 reps/round)

Categories: WOD

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