Posted on

September 30, 2013

Strength

Deadlift 3×5 ~ 70-75% of your 1RM 

Add a few pounds onto your working set if you’ve done this workout before.  If you are new to the slow lifts work up in sets of 5 starting at a light weight and increasing until the load is moderately heavy. 

WOD

AMRAP in 12 Minutes of 

20 Kettlebell Snatch 24/16kg
25 Wall Ball 20/14lbs
30 Double Unders

Off Ramp WOD

Scale by load for the Wall Ball shots and Snatches.  For Double Unders, scale the number to a manageable set or do 2:1 Single Unders.