WOD Friday November 14th

Warm up of your choice

1. Deadlift: 4,4,4,4 – go up 3 – 5% from last week

2. Turkish get ups – 20 minutes to find 1 rep max

3. 500 meter row max

This is the greatest pound for pound deadlift of all time: 5.15 x bodyweight!! 

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3 thoughts on “WOD Friday November 14th

  1. 1. 4×3 power snatches – 135, 165, 185, 200
    2. 4×3 power clean + power jerk – 135, 205, 235, 255 ( last rep was ugly)
    3. worked up to heavy double @ 85% of deadlift- 385 ( sumo)
    4. 1×10 strict pull-up + 3 sets max reps of weighted pullups @ 20lbs – 8, 7 , 6

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