Friday 20150515 Open Workout

Posted: May 15, 2015 by eweirick in Uncategorized

S/S/S:

Back Squat

5, 5, 5+

add 5-10 from 4 May

.

WOD:

 For Time: 

1 Dead Lift (365/275)

 Run 200M

 2 Dead lift (315/225)

Run 400M
3 Dead lift (275/185)
Run 1 lap
3 Dead lift (275/185)
Run 400M
2 Dead lift (315/225)
Run 200M

1 Deadlift (365/275)

 Run 100M

.

Scaling Options:

DL – start with 90% of 1RM in first part, 75% of 1RM in part 2, then 70% of 1RM for part 3.

Run – Row the following distances, 250/500/750/500/250/125

.

Xtra:

Back Extensions 3 x 10

Slow and controlled

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