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Strength/Skill: Deadlifts & Box Jumps

  • Every 3 minutes for a total of 3 rounds:
    • 3 Deadlifts (round 1 70%, round 2 80%, round 3 90%)
    • 5 Box Jumps (no prescribed height, challenge yourself)

WOD: 5 RFT

  • 10, 20, 30, 20, 10 Pistols (1 for 1)
  • 15, 10, 5, 10, 15 Hang Cleans (115/75) [F.B. increase weight as reps decrease – 115/75 ; 135/90 ; 155/105]
  • Run 1 lap after each round
    • round 1: 10 pistols, 15 HCs, 1 lap
    • round 2: 20 pistols, 10 HCs, 1 lap
    • round 3: 30 pistols, 5 HCs, 1 lap
    • round 4: 20, 10, 1 lap
    • round 5: 10, 15, 1 lap
      • 20 min cap

Glenn and Warda Bday