Friday (2016JUL08)

Gymnastics:

Strict Deficit HSPU: Work to a Max

Kipping Deficit HSPU: Work to a Max

WOD:

200x Double Unders

10,000#/7,000# Deadlift

75x Thrusters (65/45#)

Divide reps as needed to complete AFAP. You choose the deadlift weight.

Weightlifting:

Warm up w/ OH Squat Variation

Work up to 80% – 1 rep Paused 5 sec

Front Squat- No Pause w/ Belt

1RM

Power Clean

1RM, then 80% x 2

Behind the Neck Push Press

3RM, then 90%- 2×3

Deficit RDLs w/ Mini Bands or Chains

3×8

Cardio

CFWT WOD