5/40-50%, 3/60-70%, 1/80-90%, 1/105-110% (PR)
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Oly Lift - For those that have more than an hour, if you have time...do this before the WOD
Power Snatch from blocks 3x3 @ 70%, 2x2 @ 80%
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WOD: For time
Row 500 Meters
then
4 Rounds of:
10 Bodyweight Deadlifts
5 Burpee Box Overs 24/20
then
Row 500 Meters
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Skill: 3 x 5-8 Unbroken Muscle Ups
3 x 10-12 Unbroken Strict Handstand Push Ups
Accessory: 400 Meter Sled Pull or Push
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I'm posting this YouTube video again that I posted for Monday's squats. I felt pretty dang good after going through it for my squats. I'm betting it will work just as well for DL's.