35 Deadlifts…
15 “Single & Controlled”…
20 Any Style You Want…
@ 50% Of Your New 3 Rep Max…
Oh Yea… & 60 Strict Pull Ups…
30 Min Time Cap… Or Is There?!?!
***SUB 25 Mins Is Do-Able… ADV @ 400lbs…***
No… It’s Not Friday…
Happy Hump (But No Humps In Your Back..) Day!!!
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ALRIGHT… HERE WE GO!!!
Warm Up/Skill…
15 “Single & Controlled” Deadlifts @ 50% of your 3 Rep Max
Strength/MetCon…
***Deadlifts… Any Style You Want @ 50% of your 3 Rep Max…***
***Pull Ups… ADV: M&F- ALL STRICT… Rx’d: M&F- Half Strict… Sx’d: M&F- Any Style…***
***KettleBell Swings… American… ADV/Rx’d/Sx’d: M-53lbs/F-35lbs…***
***30 Min TIME CAP!?!?!***
———————————————————–
For Time:
1 Deadlift
2 Pull Ups
3 KettleBell Swings
4 Burpees
——————————-
2 Deadlifts
4 Pull Ups
6 KettleBell Swings
8 Burpees
——————————-
3 Deadlifts
8 Pull Ups
12 KettleBell Swings
16 Burpees
——————————-
4 Deadlifts
16 Pull Ups
24 KettleBell Swings
32 Burpees
——————————-
500 Meter Row
If All Rowers Are Being Used… 400 Meter Run…
——————————-
32 Burpees
24 KBS
16 Pull Ups
4 Deadlifts
——————————-
16 Burpees
12 KBS
8 Pull Ups
3 Deadlifts
——————————-
8 Burpees
6 KBS
4 Pull Ups
2 Deadlifts
——————————-
4 Burpees
3 KBS
2 Pull Ups
1 Deadlift… TIME!!!
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3…2…1…GO!!!
8.21.2018 WOD & Scores…
RainCrossStrengthandConditioning 