12/9/13 – Monday

Written by Joey Tudela. Posted in Fitness

!! ATTENTION !!

7:30 AM CLASS WILL BE CANCELLED THIS TUESDAY ONLY.

TOMORROW WILL BE A REGULAR SCHEDULED DAY EVEN THOUGH IT IS A HOLIDAY.

NO OPEN GYM AT 12 PM AS WELL.

WOD

A.
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts over 75% of your 3-RM.

B.
7 Min AMRAP:

3 Power Cleans (185/ 135#)
6 Push ups
9 Air Squats

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