WOD 07.27.2016 Wednesday

Strength

Deadlift

  • 5 x 4 every 1:30

*use 90% and take 80% of that, add weight

Bench Press

  • 5 x 4 every 1:30

*use 90% and take 80% of that, add weight

WOD

For time:

  • 50 Double Unders (2:1 singles)
  • 25/20 Cal Bike
  • 50 yard Butcher Push, Open
  • 50 Double Unders
  • 25/20 Cal Row
  • 50 yard Butcher Push, 25/15# each post
  • 50 Double Unders
  • 25/20 Cal Bike
  • 50 yard Butcher Push, 50/30# each post

* Use a Zeus rope if you have one

Accessory

4 rounds

  • :30 Hollow Hold
  • 7 Strict T2B

* Rest as needed b/t rounds