WOD 11/21/2014

Strength: Wendler Cycle Week 1 - Deadlift
Warmup sets:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%

Work Sets:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
5 reps (or more) @ 85%
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WOD: Ladder - 15 Min AMRAP

1-2-3-4-5-6-7-8-9 etc……………
Box Jump Overs 24/20     - RX Plus - 30/24
Russian KB Swings 70/53 - RX Plus - 106/70
Sit Up to Stand Ups          - RX Plus - GHD Med Ball Situp 14/10
* If you haven't regularly been doing GHD's as part of your extra work...you don't need to scale up to them for this WOD.

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Couple of variations on how to do Situp to Standups...take your pick