Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=955900401
Deadlifts: (22min)
4 sets of 3 rep all sets at 90%
Same weight as 10/8
Warm Up Sets:
1 set of 6 reps at 50%
1 set of 5 reps at 60%
1 sets of 5 reps at 70%
2 set of 3 reps at 80-85%*
For Time: (7min Cap)
40-30-20-10
Abmat Sit Ups
Air Squats
"QUARTERFINAL WORKOUT #1" 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbb
10min Partner WOD P1: Bike for cals P2: 1rd 10 Push Press (115/75) 8 Bar Facing Burpee Over Bar 3rds NFT 14 Alt. Dbl KB Front Rack Lunges 14 Bicep Curls 14 Lateral Raise
5min AMRAP 15 Pull-Ups 15 Deadlifts (185/125) -3min Rest- 5min AMRAP 10 Chest to Bar Pull-Ups 10 Deadlifts (225/155) -3min Rest 5min AMRAP 5 Bar Muscle Ups 5 Deadlifts (275/185) Mobility Finisher
