WOD - 3.30.18

STRENGTH 1A) Strict Press

*Set 1: 6 Reps @ 45% *Set 2: 5 Reps @ 50% *Set 3: 4 Reps @ 55% *Set 4: 3 Reps @ 60% -Set 5: 2 Reps @ 65% -Set 6: 1 Rep @ 70%

1B) GHD Sit Ups or Ab Mat Sit Ups -4 Sets of 8 to 12 Reps

CONDITIONING

4 Minute AMRAP

-5 Cal bike – or – Cal RoW -10 Deadlifts 135/105

Rest 2 min

4 Minute AMRAP:

-7 Cal Bike – or – Cal Row -8 Deadlifts, 185/125

Rest 2 min

4 Minute AMRAP:

-9 Cal Bike – or – Cal Row -6 Deadlifts, 225/155

*Scale DL weight so escalating weights are doable