Friday 11/3 WOD


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PERFORMANCE:
A.  12 Min at 75% easy effort:
Row 200 Meters
10 No Jump Burpees
10 Lite KB Swings 
10 Air Squats
20 Sec HS Hold
+
B. Row 30 Sec ( Building every 5 sec to all out last 5 seconds ) x 3; walk rest 2.30 
C. Deadlift - Build to a concentric single in a few sets ( only I tough one)
+
D. 3 rounds @ 75-85% effort with Light Load ( 135-165/95-135)
5 TnG DL
3 Fast HSPU
walk rest 3-4 min
+
E. 3 rounds @ Game Pace w  Game weight 
5 TnG DL
3 Fast HSPU
Rest 3-4 Min 
+
F.“Diane” 
21-15-9
Deadlifts @ 225/155#
HSPU

FITNESS:
A.  12 Min at 75% easy effort:
Bike 200 Meters
10 No Jump Burpees
10 Lite KB Swings 
10 Air Squats
20 Sec HS Hold
+
B. Bike 30 Sec ( Building every 5 sec to all out last 5 seconds ) x 3; walk rest 2.30 
C. Deadlift - Build to a concentric single in a few sets ( only I tough one)
D. 3 rounds @ 75-85% effort with Light Load ( 135-165/95-135)
5 TnG DL
3 Easy DB Strict Press @ 25/15#
walk rest 3-4 min
+
3 rounds @ Game weight at Game pace
5 TnG DL
3 Easy DB Strict Press @ 25/15#
rest 4 Min
+
“Diane” 
21-15-9
Deadlifts @ 185/135#
Dumbbell Strict Press @ 35/25#


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