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17 January 2018, 11:44 pm
“S&C’d… Touch & Gos… Singles…”


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Know The Difference…

For The “Strength” Portion Of The WOD… We Will Perform “Single & Controlled” DeadLifts…

For The MetCon Portion Of The WOD… You Have The Option Of Performing “Touch & Go” Deadlifts Or Single DeadLifts…

2 Numbers Today Ladies & Gents… 60% & 65% Of Your 3 Rep Max Touch & Go Deadlift…

ALRIGHT… HERE WE GO!!!

Strength…

Every Min On the Min x 5 Mins

5 “Single & Controlled” Deadlifts @ 60% of your 3 Rep Max “Touch & Go” Deadlift

MetCon…

***Double Unders… Rx’d: M&F… MOD: Lying Knee Tucks… What’s That?!?! Don’t Worry… You’ll Learn During The Warm Up…***

***Box Jumps… Rx’d: M-30″/F-24″…***

***Pull Ups… Rx’d: M&F- Chest To Bar… MOD: Chin To Bar OR Jumping Chest To Bar Pull Ups…***

***Deadlifts… These Can Be “Touch & Go” Or Singles… Using 65% of your 3 Rep Max “Touch & Go” Deadlift…***

For Time: No Penalties… But… 25 Min TIME CAP!!!

Buy In: 50 Dubbs…

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For a Total of 4 Rounds:

21 Cal Row

15 Box Jumps… Yes… More “High” Box Jumps… BE CAREFUL!!! 

9 Chest To Bar Pull Ups

5 Deadlifts

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Cash Out: 50 Dubbs… TIME!!!

3…2…1…GO!!!

Mando

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Remember… This Week You’ll Need To Know…

Monday: 60% & 65% Of Your 3 Rep Max Back Squat & Front Squat… Done!!!

Tuesday: 60% & 65% Of Your 3 Rep Max Strict Press OR Bench Press & Push Press… Done!!!

Wednesday: Let Your Coach Know Your Heaviest Hang Power Snatch From Last Week… Done!!!

Thursday: 60% & 65% Of Your 3 Rep Max Deadlift…

Friday: Strength Rest Day!!!

Saturday… 9AM: GRID 03…

Sunday… Active Rest Day… Get Out & Do Something!!!

1.17.2018 WOD & Scores…

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