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10-11-2012

"Strengthen Your Brothers"

10-11-2012

Be a great day to make a ply off the 10/11/12 date but that’s not how I feel like playing.

Yesterday was tough and long but today will be short and sweet. Let’s set some PRs.

SWOD- 8×2 on sumo banded Deadlift. Put speed on the bar with about 70-75% and 40-60lb band tension. Then change to conventional stance with no band and pull for 4 singles.

WOD- 30/20/10 of:

Deadlift 185/135
Barbell pushup
Lateral jump

Volume: 50-100
GHD situps or Rocky style hanging situps

colosians 3:
17 And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him

Comments: 3

  1. BD says:

    455 dead lift…4:15 for WOD

  2. Diane says:

    Personal record today-165 lbs on dead lift. WOD 9:09.

  3. joe says:

    305# deadlift PR
    30/20/10 in 6.22

Comments are closed.