Friday
A)
21 x dead lifts (185,125)
400 x run
15 x dead lifts (225,155)
400 x run
9 x dead lifts (245,165)
400 x run
6 x dead lifts (265,175)
400 x run
3 x dead lifts (285,185)
400 x run
B)
10 x bench press (155,95)
10 x strict pull ups
8 x bench press (165,105)
10 x strict pull ups
6 x bench press (185,115)
10 x strict pull ups
4 x bench press (205,125)
10 x strict pull ups
2 x bench press (225,135)
10 x strict pull ups
(50 min total cap for both wods)
Optional accessories
5 x 20 band pull aparts
5 x 8-12 double k/bell rows
5 x 20 single leg calf raises
5 x 8-15 dumbell curls