Friday, October 6, 2017

Power

9x2 Pause Front Squat (:05 down, :03 pause at the bottom, stand)
Set 1 @ 53%
Set 2 @ 58%
Set 3 @ 63%
Set 4 @ 53%
Set 5 @ 58%
Set 6 @ 66%
Set 7 @ 53%
Set 8 @ 58%
Set 9 @ 69%

WOD
3 RFT
30 Wall Balls (20/14)
20 Sumo Deadlift (225/155)
60 Double Unders

Accessories
2 Rounds:
1a) 25 Weighted Sit Ups
1b) 100 m Odd Object Carry

Tip of the Day
This workout is going to be sneakier than you think.  Be prepared to breath hard yet be mentally prepared to push through it.  You should be able to do the wall balls unbroken, or close to it.  Break the deadlifts into manageable sets from the get go so that you do not need excessive rest at the end.