WOD 1/8/16

/in /by

 

Strength:

A) Deadlift 5*5 with weight from elements
B) Deadlift 5*5*90% 5RM
C) Overhead Squat establish 5RM
D) Back Squat establish 10RM (GO HEAVY)

MetCon: 5RFT
Sprint 100m
10 Burpee pull ups

* scale up to burpee RMU or BMU by ability.
**Ask coach for scaling options

 
S&A WOD
ME Pull
Sumo Deadlift
2-2-2-2-2-2

Sumo stance bent over row (with barbell) 4*6-8
Chin ups/supine ring rows 3*max reps (res as needed between sets)
Banded good mornings 100 reps in any order.