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
455 dead lift…4:15 for WOD
Personal record today-165 lbs on dead lift. WOD 9:09.
305# deadlift PR
30/20/10 in 6.22
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