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Friday November 9

Strength

Deadlift 10-6-3

  • Build for a heavy set of touch and goes for the day.
  • No percentage, go by feel.

W.O.D

Diablerie

Every 2min for 10min:

5 Front Squats (no racks)

10 Front Rack Alternating Reverse Lunges (R+L = 2)

10 Burpees

  • No additional Rest, work on unbroken sets = success!

 

Open/Performace – 135/95

Fitness – 95/65

 

Recovery

2-3 Rounds, NOT for time.

10-15 Weighted if possible, Rev. Hypers (build from last week is possible)

10- 15 Hamstring Sliders

 

Melinda MettenFriday November 9

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