Wednesday 7/17/2013 WOD
Warm up
400 meter row or ski
Dynamic stretches
Kip practice
Strength
Dead- lifts
Level 2
3-3-2-2-2
60%-70%-80%-85%-90%
of your 1RM
Level 1
Romanian Dead lifts
3-3-3-3-3
Build up to a challenging set of 3
Training
“Pulling FRAN”
Level 2 (Advance)
21-15-9
Pull-ups
Dead-lifts (225/155lbs)
Scale Pull ups with bands
Scale pull ups with ring rows
Scale load on the dead lift
Scale reps
Level 1 (Beginner)
21-15-9-15-21
Russian Kettle Bell swings (53/35lbs)
Ring rows
2013 07 16