OPEN GYM WOD!
We will have open gym from 2-4pm today for those of you looking to burn off some of those holiday calories...
Quickly build to 90% of your best 1RM Deadlift in just 3-4 total sets...
Use the following:
50% x 5 reps
65% x 3 reps
80% x 2 reps
90% X 1 rep
7 Deadlifts @ 75-80% 1RM
14 Pull Ups (Kip allowed and just chin above)
21 Calories on the Bike OR Rower
42 Double Unders
REST 3 MINUTES
* Repeat for 4 Rounds *
There is also a 3 minute time cap for each round... Make sure you scale appropriately so thay you get to the Doubles each round at a MINIMUM...
Scale reps to 6/12/18/36 OR 5/10/15/30
POST YOUR INDIVIDUAL ROUNDS TIMES OR HOW FAR YOU GET TO COMMENTS