Register for “Deadlifts For Derek” on November 1!
STRENGTH
Front Squat, 5 sets of 3 reps, 60-70%, focus on control and speed out of the bottom
WOD
Level 1
Row x 750m
Then, 5-4-3-2-1 Reps of:
- Hang Dumbbell Squat Clean Thruster
- Box Jump Step Down (18/12)
Level 2
Row x 1000m
Then, 5/10-4/8-3/6-2/4-1/2 Reps of*:
- Squat Clean Thruster (155/105)
- Box Jump (30/24)
*Do 5-4-3-2-1 Reps of SCT, and 10-8-6-4-2 Reps of Box Jumps
FS up to 308
WOD: 7:33, 175#
Also, PR on first time doing a workout with Andy in the noon class
awesome!
it was like a celebrity drop in.
WOD-9:25 w/ 75#
light due to sore shoulder
205
just under 11 – run for row
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