Warmup sets: (Whatever your 40, 50 and 60% are...add 5 to 10 pounds)
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 reps @ 75%
4 reps @ 80%
3 reps @ 85%
2 reps @ 90%
1 reps (or more) @ 95%
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WOD: 3 Rounds for time
5 Deadlifts 275/185
10 Box Jump Overs 24/20
Rest approx. 5 mins...then
1000 Meter Row for time
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Quick tips from Ben Bergeron @ CF New England on the DL...all things we've discussed before.