Friday- Dead Day

Warm Up

3x
20 Air Squats
10 Burpees
200m Run

Strength

Deadlift

5 @ 75%

3 @ 85%

1+ @ 95%

WOD

5 RFT

Rec:

11 Ring Rows
11 Thrusters 65/95

Rx:

3 Muscle Ups OR 7 Pull Ups + 7 Ring Dips
11 Thrusters 95/135

Rx+:

7 Muscle ups
11 Thrusters 105/155

Extra

10x

50m sled pull (power walk)
45/90/or 115#…PHYF (Pending How you Feel)

Rest as needed between sets

VOD

Because of Christ and our faith in him,[d] we can now come boldly and confidently into God’s presence. 13 So please don’t lose heart because of my trials here. I am suffering for you, so you should feel honored.

– Ephesians 3:12,13