-Sherry and Missy killing the squat from yesterday’s WOD “Zembiec”
WOD:
4 Rounds
4 Deadlift 315/225
16 T2B
64 DUs
*Deadlift AHAP (as heavy as possible) while maintaining proper positioning. No “Candy Cane Deadlift”!!
Weightlifting:
Front Squat APRE3
6 reps @50% of 3RM
3 reps @75% 3RM
ME reps @100% 3RM
ME reps @ Adjusted Weight Based on Set 3’s Reps
0-1 reps = down 5-10lbs
2-4 reps = stay where you are at
5-7 reps = up 5-10lbs
7+ reps = up 10-15lbs
Banded Reverse Hyper on GHD
4x12/leg
100 Seated Z-Press AFSAP (As Few Sets As Possible)
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