WEDNESDAY 8.27.14

Workout of the Day
Strength/Skill:
5 sets:
Weighted Pull-ups (Strict) 2-3 Reps with a 2 sec drop Tempo is: 21×1.
Move up in weight if you reach 3 reps
In between sets:
Deadlift 5 reps @ 40% of 1RM
Deadlift 5 reps @ 50% of 1RM
Deadlift 5 reps @ 60% of 1RM

then
WOD:
AMRAP 20 min:
8 Turkish Get-Ups
8 HSPU’s
8 Burpee Box Jump Overs (20/24)

Pace @ 80% effort for 16 mins then 100% for the last 4 mins

Post your results to the Whiteboard.