The Day Before The 9/11 Attacks… Just Like Any Other Day…
Everyone Woke Up… Went To Work… Went To School… Came Home… Had Dinner… Went To Bed Peacefully…
The Day Before…
DeadLifts!!!
And A Lot Of Them…
For The DeadLift Reps of 9-7-5-3-1… They Can Be “Touch & Go”… Singles… Or Single & Controlled…
But… At The End Of The WOD… If You Choose To Go For A 1 Rep Max Personal Record…
MAKE SURE YOU DON’T DROP THE BAR!!!
It Doesn’t Have To Be Super Slow & Controlled… But Just Keep Your Hands On The Bar On The Descent…
If You Lift It Up… But Drop It… It Doesn’t Count As Your True 1 Rep Max…
ALRIGHT… HERE WE GO!!!
Strength/MetCon…
For Time…
Starting @ 50% of your 1 Rep Max DeadLift & Going Up By 10%…
400 Meter Run…
18 Box Jumps (Rx’d: M-24″/F-20″)
9 DeadLifts @ 50%
14 Box Jumps
7 DeadLifts @ 60%
10 Box Jumps
5 DeadLifts @70%
6 Box Jumps
3 DeadLifts @ 80%
3 Box Jumps
1 DeadLift @ 90%… TIME?!?!
1 Rep Max Attempt?!?!? But Don’t Drop This One!!!
3…2… 1… GO!!!
Mando
RainCrossStrengthandConditioning 