Register for “Deadlifts For Derek” on November 1!
STRENGTH
Back Squat, 3-5 x 5 Sets, rest 90-120 sec between sets
*Try to build weight each set
WOD
Level 1
AMRAP 12:
- Ring Row x 5
- Front Squat* x 15
- Ring Row x 5
- Run x 400m
*With barbell or with kb (i.e. goblet squat)
Level 2
AMRAP 12:
- Chest to Bar Pull-up x 5
- Overhead Squat (95/65) x 15
- Chest to Bar Pull-up x 5
- Run x 400m
BS: 85, 105, 115 x 5, 125# x 4, 135# x3
Wod: 2+15 (@55#, chin over bar pu)
225 3+14
>
225
3
DL- 155#
2 + 100 M.