FRIDAY
| Strength
For Load
Deadlift 5×3 @ 3:00
We encourage you today to use this extended period for deadlift to rest long enough between sets to be able to go heavy! Allow around 3 minutes between your heavier sets. Re-set each of your deadlifts, no TNG. |
| WOD
4 x 3:30 min sets for max rounds and rep
Each round Run 200m then Max rounds of Cindy 5 Pull ups 10 Push ups 20 Air Squats
Rx+ Vest
Lifestyle: 100m, knee push ups, ring rows5
Last official Murph prep WOD before we do it for real next Saturday. Run at 80% and give yourself max time to hit the sets of Cindy, aiming for 2.5 sets per round. |