Strength
E3MOM for 12 min
Deadlift 4x8*
*1st set normal @82-84% all other sets 3 sec lowering phase and 10-20# lighter but heavier than last week
E2:15 for 9 min
Rest 2 mins
DB bicep curls (alternating or at same time, their choice)
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
WOD
50 pull-ups for time
* every time you drop off the bar perform 30 double unders (60 singles)
Cap: 10 min
E3MOM for 12 min
Deadlift 4x8*
*1st set normal @82-84% all other sets 3 sec lowering phase and 10-20# lighter but heavier than last week
E2:15 for 9 min
Rest 2 mins
DB bicep curls (alternating or at same time, their choice)
*1st set normal and heavier than last week, all other sets 3 sec lowering phase and lighter
WOD
50 pull-ups for time
* every time you drop off the bar perform 30 double unders (60 singles)
Cap: 10 min