Monday, September 30, 2013

Power

15:00 to find 1 RM Sumo Deadlift

WOD
4 RFT
7 Unbroken Deadlift (65% of Sumo 1 RM)
14 Unbroken Wall Ball (20/14)

Post WOD
60 m Sled walk (30 forward/30 backward) (heavy but perfect form in heels and tough unbroken)

Fe Gamers
1) 10x2 Box Squats (60% of 1 RM + 25% band resistance)
2) 6x1 Banded sumo deadlift (40% of 1 RM + 30% band resistance)
3) WOD
4) 100 Banded Good Mornings
5) 600 m Sled Walk