Strength
Deadlift 7×2 (65-70% of 1RM – Work on moving weight fast off the ground. Reset after each rep)
Conditioning
3 Rounds For Total Reps
1 Min AMRAP – Rope Climbs
—Rest 30 sec
90 Sec AMRAP – Double Unders/Singles
—Rest 30 sec
2 Min AMRAP – Power Cleans 225/155lb (75-80% of 1RM)
—Rest 30 sec
3 Min AMRAP – Air Dyne for calories/miles
—Rest 2 minutes between rounds
WOD Notes: Make sure you record total reps for each movement. Check out the games site tonight at 8pm, when Open WOD 13.5 is announced. Remember if you haven’t been able to come do the Open WODs the last 4 weeks, try to make it in this Saturday for the last one!
