Saturday 7-16-2016

VOD

Strength

DL:  rest to recover betw sets

5 reps at 75% of 1RM

5 at 75%

4 at 80%

4 at 80%

3 at 85%

3 at 85%

WOD

OTM for 14min

Odd – 3 squat snatch, 70-75% of 1RM phfy, full re-set betw reps

Even (Machine)- 5 ring dips, 2 wall walks

Even (RX/COMP) – 3 Muscle-ups, 3 parallette HSPU, 3/3 pistols  (scale as needed)

Additional

Accumulate 20min of high tempo stamina with any combo or run or ride