Friday Schedule 6am/8am/9am WOD – Open Gym 430pm
Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70
Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70
Strength
Deadlift (Deload)
5 @ 40%
5 @ 50%
5 @ 60%
WOD
3 Rounds of
9 DB Box Step-ups 24/20 2×50/35
7 DB Burpees 2 x 50/35
5 Devil Press 2 x 50/35
Directly into
3 rounds of
15/12 Row
12 chest-to-bar
9 BB Bent over Row 100/70