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January 31, 2014

Strength

Deadlift 8-5-5-3-3-1-1-1

Start light during the first set and add weight during each round.  Use as many sets as you need to and work up to a heavy max for the day.

WOD

For Time

50 Double Unders 

then

5 Rounds of
10 CTB Pull-Ups
10 Pistols

then

50 Double Unders

Off Ramp WOD

100 Single Unders (With one double under  every 25 reps)

then

5 Rounds of
10 Pull-Ups
15 Air Squats

then

100 Single Unders (With one double under  every 25 reps)

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