12
08
2013

Uncommon WOD – 120913

A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @ 20X1 Rest 45 seconds Dumbbell Reverse Lunge x 10 reps each leg @ 10X0 Rest 45 seconds B. “Jackie” For time: 1000 Meter Row 50 Thrusters 30 Pull-Ups Performance Workout of the Day A. Deadlift (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible 3-RM x 2 reps * Set 4 – 90-95% of possible 3-RM x 1 rep * Set 5 – Tes...