7/2/19

Strength

Deadlift

Tempo 4-2-4-0 4x5

50% Max of 1RM

4 Sec. Ascend, 2 Sec. Pause at the Top

4 Sec. Descend, No Pause at the Bottom

WOD

For Time

15-12-9

Squat Cleans 135lb./95lb.

Ring Dips

Konafit

For Time

15-12-9

Dumbbell Squat Cleans

Hand Release Push-Ups

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Kirk Henry