September 06, 2017

Warmup:
4rds
:45 Deadbugs
PA Clean Warmup
:10 Table Top Hold
8 Strict Pulls

Strength:
Deadlift
All Levels: Every :30 for 5min 1 @ 100% of 5RM
*Weight from 8.4.16 OR add from last week*

WOD:
“Elizabeth”
21-15-9
Cleans (135/95)
Dips

Hump Day Pump

Box Squat – Find a heavy 5 (Building)

4rds
20 Sledge Strikes
10 Alt. Sandbag G2OH
10 Medball Situps