WOD NOTES:
8 RM deadlifts are a real grip, and muscular endurance challenge…Then we follow things up with some straight forward rear delt. and lat. development.
Fitness and Performance
20 minutes
Build up to 8 RM Dead lift
4 sets of complex:
Bent over lateral DB Raise x 12
Straight arm band pull downs x 12
DB pull overs x 10
3 sets:
Pull up negatives x 3-5 reps
Sport
Power Snatch 5 x 1 ME
Power clean & Reflex Jerk 5 x 1 ME
(option one)
Body building focused
5 sets of complex:
Bench press x 2 + Pendlay Row x 6
(option two)
CrossFit focused
10 minute AMRAP
1 MU
5 Wall balls
10 DU
Every set add the following : 1 MU + 5 WB + 10 DU
