Thursday 1 November 2018
STRENGTH Deficit Deadlift 7×3 @75% of 3rm 000,200,400,600,800,1000,1200 *Use 1x20kg/45lbs plate for deficit WOD For Time (9 min cap) 12-9-6-3 Thrusters Bar Muscle Ups @70/47.5 PEAK Back squats 1 to 3 sets Find a heavy 20 rep set *Use last weeks 10 rep set as a guide *Rest as needed between sets. If you feel…