FRIDAY
“Deadringer”
Strength
Front Squat 5 sets x 3 reps with 2 sec pause in bottom; starting @ 65%
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135 FB: 225/155
Ring Dips (Girls 5-5-4-4-3-3-2-2-1-1)
Cals on Machine (choice of Bike or Erg)
FRIDAY
“Deadringer”
Strength
Front Squat 5 sets x 3 reps with 2 sec pause in bottom; starting @ 65%
WOD
10-9-8-7-6-5-4-3-2-1
Deadlifts 185/135 FB: 225/155
Ring Dips (Girls 5-5-4-4-3-3-2-2-1-1)
Cals on Machine (choice of Bike or Erg)