Friday 7/8/16

WOD: 5 rounds for time (20 min cap)


Run 400m

12 Deadlifts (225/155)


Strength Accessory: Good Mornings


Three warm up sets starting at NO GREATER than 20% of back squat 1RM

and increase weight as able , then 4 x 6 AHAP (Do not compromise form – an

empty bar with good form is better than a full one with poor form).