WOD 5/1/19

DEADLIFTS AND DIPS: WK 1

1A. Deadlift: 5 x 5 @ 75% (all working sets MUST be done at 75% of last weeks 1RM Test. Do NOT go heavier than the prescribed amount)

1B. Weighted Dips: 3 X 10   (must have 15-20 perfect pushups) . Modify with: 3 x Max Effort PERFECT pushups

Then…

AMRAP 10 Minutes 

9 Strict HSPU

15 Toes through Rings

21 Med ball Cleans, 20/14

“Training the deadlift is simple. Hit it hard, hit it heavy, then let your body recover and grow”

Please start the program with an accurate 1RM. We tested this last Wednesday. If you do not have a current or recent 1RM Deadlift, please reTest. Training above the prescribed % may result in overtraining and possible injury. Training well under your max will not yield good strength gains.