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Wednesday WOD 9-5-18

May 8th, 2018

Wednesday WOD 9-5-18

1. Deadlift
Build to a Heavy Set of:
9 Repetitions
7 Repetitions
5 Repetitions
3 Repetitions

3. Conditioning
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

+ Optional Extra’s in Open Gym.

2. Deadlift Accessory
Romanian Deadlifts:
3 Sets of 10
Athlete’s choice on loading

4. Bike Recovery
20 Minute Recovery Effort

Thank You: http://comptrain.co/individuals/home/

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