Strength

5 x Superset

Push Press x 5; rest :30

Strict Pull Ups x 5; rest :30

*Increase weight on Push Press and build to a heavy/moderate weight w/ emphasis on perfect form

*If you need to modify the pull ups down you may add a band or do Ring Rows.  If you need to modify the pull ups to a harder scale add a weight vest or weight on a dip belt. All pull ups are to be done unbroken. 

WOD

For Time (Cap 10:00)

Deadlift x 10 – 8 – 6 – 4 – 2

AbMat Sit Ups x 20 – 18 – 16 – 14 – 12

*Comp: 275/185

*Rx: 225/155

*Scaled: 155/105

The FOCUS today is how well we move heavy weight for reps.  We want  weight on the bar that doesn’t exceed 80-85% of our 1RM Deadlift and/or something we can move with great form for reps. Coach will explain in more detail.  Also, this should be a relatively quick workout, sub 10:00 max.