WOD 11/9/15

Pre class Mobility


Strength:Deadlift & Push Superset

Deadlift (perform a set of Deadlift immediately followed by a push set by personal program

0-1: 5×5 with elements weight
1-9: 5×5 @90% of last weeks 5RM (if you didnt find 5RM last week do it today)
Wendler (5+ times a week): 1x5x75% 1x5x80% 1x5x85% 2x10x50% (this is based of last weeks 1RM, if you didnt find a 1RM last week, do the 1-9 month programming this month)


Five rounds for time of:
70 KG Deadlift, 12 reps
70 KG Hang power clean, 9 reps
70 KG Push jerk, 6 reps



To be announced..

Post your results to the Whiteboard.