10/6/15

Dead Lift- Find 10RM then:
10 reps @ 95% of 10RM
10 reps @ 90% of 10RM

WOD: METCON

Min 0-3-      4 Pull Ups/4 BJ overs/8 DU
Min 3-6-      6 Pull Ups/6BJ Overs/12 DU
Min 6-9-      8 Pull Ups/8 BJ Overs/16 DU
Min 9-12-   10 Pull Ups/10 BJ overs/ 20 DU
Min 12-15- 12 Pull Ups/12 BJ Overs/24 DU
Min 15-18- 14/Pull Ups/14 BJ Overs/28 DU
Min 18-21- 16 Pull Ups/16 BJ Overs/ 32 DU

When you no longer complete a round in 3 Minute period,  continue with AMRAP for total of 18 Minutes.

Score is complete rounds and additional reps

WORKOUT OF THE DAY