Friday 10.20.17

Essentials:
A1.
Romanian Deadlift (to just below the knee)
9min to build up to 70% of your 1rm deadlift for a single (NO BELT)
-then-
A2.
3 Sets
Romanian Deadlift x 5-7 reps @85% of A1 (NO BELT)
On the 3min Mark

B.
Yearly BenchMark
Karen
For Time:
Wall Ball x 150 reps
*Two score, Max Unbroken Rep and total time

Fitness:
A1.
Sumo Deadlift
9min to build up to 80% of your 1rm deadlift for a single (NO BELT)
-then-
A2.
3 Sets
Sumo Deadlift x 5-7 reps @85% of A1 (NO BELT)
On the 3min Mark

B.
Yearly BenchMark
Karen
For Time:
Wall Ball x 150 reps 20/14
*Two score, Max Unbroken Rep and total time

Performance:
A1.
Sumo Deadlift
9min to build up to 80% of your 1rm deadlift for a single (NO BELT)
-then-
A2.
3 Sets
Sumo Deadlift x 5-7 reps @85% of A1 (NO BELT)
On the 3min Mark

B.
Yearly BenchMark
Karen
For Time:
Wall Ball x 150 reps 20/14
*Two score, Max Unbroken Rep and total time