01/20/16

WOD

PH:
1-2x
JFHC + Hip Bridges
A:
3-4x
short runs
box jump progression
B:
build to working weight deadlift (65-70%)

4x @ working weight
:20sec Deadlift hold
:10sec Deadlifts

RX: Metcon (Time)
400m run
15 Deadlift @ 65-70%
15 Box Jump
300m run
12 Deadlift
12 Box Jump
200m run
9 Deadlift
9 Box Jump
150m run
6 Deadlift
6 Box Jump
O2: Metcon (Time)
300m
12 Deadlift @ 65-70%
12 Box Jump
200m
9 Deadlift
9 Box Jump
100m
6 Deadlift
6 Box Jump
50m
3 Deadlift
3 Box Jump

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