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Wednesday, 9-14-2016

13
Sep

Wednesday, 9-14-2016

Workout of the Day
Deadlift 5-3-1-5-3-1
*Set 1 – 5 reps @ 75-80%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90+%
Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

 

then

Three rounds for time of:
20/15 Calories of Assault Bike or Row
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups

Post your scores to Wodify

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