WOD – Wed, Aug 6

STRENGTH
Deadlift (GOALS + GUIDANCE: Work up to a 8.5/10 effort or 85% of your 1 rep. The weight should feel like you could do another rep or so. Maintain the same weight for the remaining sets.)

CONDITIONING
“Pump The Brakes” (Time)

50-40-30-20-10
DB Step Ups, 20″
Sit Ups

MCx: 50/35
MAx: 35/20
MVx: 40-30-20-10 reps, 25/15

GOALS + GUIDANCE: Choose a dumbbell for the step ups that you can move continuously for twenty reps before having to break. The first few rounds of step ups will take around 2-3 minutes, the middle rounds :90-2:00, and the last two rounds :30-:60. Move at a steady, continuous pace on the sit ups. Target 10-12 minutes.