Strength
5×4 Deadlift all @68-72% 1RM…Then one ME set @80% of weight used for the 5×4
WOD
Coach’s B-Day WOD
51 Card Pick-up w/ Partner
(51 Cards for Time)
Hearts – Box Jumps (24/20)
Diamonds – Deadlifts (135/95)
Clubs – Sledgehammer Strikes
Spades – Cal Row
Ace – Both Praxair Run
Joker – Both 51 DU’s (2x singles)
**35min cutoff**
ADV WOD
For Time:
1000m Ski
100ft Handstand Walk or 8 Wall Walks
1000m Row
100ft Handstand Walk or 8 Wall Walks
2500m or .78 Mile Assault Bike
100ft Handstand Walk or 8 Wall Walks
TEC WOD
Run 5K