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WEDNESDAY – 11.19.2014

18
Nov

WEDNESDAY – 11.19.2014

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Vital144Practice always makes perfect!!

STRENGTH
Hang Squat Clean
1 x 3 @ 80%
1 x 3 @ 85%
1 x 3 @ 90% (AMRAP)

WOD
6-5-4-3-2-1
RX
Deadlift 195/315#
Ring Muscle Up
*100 Foot sprint after each set*

L2
6-5-4-3-2-1
Deadlift 165/285#
Bar Muscle Up
*100 Foot sprint after each set*

L3
6-5-4-3-2-1
Deadlift 135/255/scaled
1 Chest to Bar Pull Up + 1 Dip
*100 Foot sprint after each set*

Rest 5 Min

w/a partner
4 Banded Sprints
*30 sec break between each sprint

OK gang this is meant to be heavy, the reps are low because I want you all to get comfortable moving a heavier load on the barbell. Keep great form and body positions tight. Don’t walk away from this WOD thinking it wasn’t much of a workout or I could have went heavier.

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