WARM-UP
3x
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL
STRENGTH
Deadlift
1×3 @ 70%*
1×3 @ 80%
1×3 @ 90%
*Based on 90% of Heavy 1-Rep
Week 3 of 9
WOD
AMRAP 17
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold
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