Wednesday, March 23

Strength

Pause Deadlift : 8-8-8

Pause Deadlift 8-8-8

Rest as needed between sets.

55-65% 1RM Deadlift

Pause for 1-2 full secs at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip, and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

WOD

3 RFT: Assault Bike Calories and Kettlebell Swings

3 rounds for time of:

20/15 Assault Bike Calories

25 Kettlebell Swings, pick load