WOD - 8.29.17

Strength:6 Minute EMOM: 1a) Clean Complex (Any Style) From the Floor: (1 - Clean Pull + 1 - Clean): Work to heavy/smooth double for the day 1b) 12 MB Crunches (20/14)

16 Minutes to Complete: 2a) Deadlift: Find 1rm Set 1: 5 Reps @ 50% Set 2: 3 @ 60% Set 3: 2 @ 70% Set 4: 1 @ 80% Set 5: 1 @ 85% Set 6: 1 @ 90% Set 7: 1 @ 95% Set 8: 1 @ 101%+

**be very smart, this should be relatively smooth… don’t comprise back and not be able to train for the rest of the week

Conditioning: 3 Rounds, each for time of: 10 Dips (5 Muscle Ups) 20 Push-ups 30 Sit-ups 40 Air Squats **Rest 1 Minute After Each Round **Score is total time