Doubles day!

STRENGTH WOD

Back Squats 5/5/3/3/2/2

(building up in weight)

   

WOD 

10 Deadlifts

50 Double Unders

3 Rounds

12 Minute Time Cap

Fitness: 15 Deadlifts  (185/125)

Performance: 10 Deadlifts (245/165) 75 Doubles

Open 10 Deadlifts (275/185) 100 Doubles

 

Coach’s Tip:  These are some pretty heavy deadlifts, so we expect virtuous form and do not attempt to do your one rep max 30 times.  Pick a weight you can move in sets of 5 from the start.  Use this as good practice for your doubles. If you have them, just pick a number of doubles that works for YOU.   But you should not be on the rope for more than 90 seconds (or two minutes for you later round).

   

The ladies hit the Erg...

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