Thursday Workout: DL, Unbroken WB and DU

Register for “Deadlifts For Derek” on November 1!

STRENGTH

Deadlift, 3 sets of 10 reps (fast, touch and go)

*Work at moderate weight (i.e. 225-275) and focus on fast touch and go reps with solid form. Rest 90 seconds between sets

WOD

Level 1

AMRAP 12:

• Wall Ball (12/8) x 1
• Jump Rope Single x 4
• Wall Ball x 2
• Jump Rope Single x 8
• Wall Ball x 3
• Jump Rope Single x 12
• … and so on

Level 2

AMRAP 12:

• Unbroken Wall Ball (20/14) x 1
• Unbroken Double Under x 2
• UB Wall Ball x 2
• UB Double Under x 4
• UB Wall Ball x 3
• UB Double Under x 6
• … and so on

Notes:  Score by recording the set of wall balls that you finish on when time is up + any additional reps.  If you are doing Unbroken sets in Level 2, you must repeat a set if you trip up on a double under or wall ball!  Scale to just regular sets of double unders if you are still working on the movement.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. So much going on, see our Facebook Events Page to see everything!

2. “Deadlifts for Derek” is Live for Registration!