07.30.2016 Happy Saturday. United we Deadlift.

STRENGTH:

Deadlift

*Set 1 – 4 reps @ 50-60%

*Set 2 – 4 reps @ 60-65%

*Set 3 – 3 reps @ 65-70%

*Set 4 – 3 reps @ 70-75%

*Set 5 – 2 reps @ 75-80%

*Set 6 – 2 reps @ 80-85%

*Set 7 – 1 rep @ 85-90%

*Set 8 – Test 5-RM (touch and go-no resting bar on ground)

20:00 CAP ON STRENGTH.

METCON

For time:

Run 1000 Meters

40 Chest-to-Bar Pull-Ups

30 Strict Handstand Push-Ups (Sub L-Seated KB/DB Strict Press against RIG or BOX PROGRESSION) - NOT ALLOWED TO USE MORE THAN ONE AB MAT FOR HSPU. NO SUBBING KIPPING HSPU. Strict ONLY.

** 16:00 CAP **

Scale to meet time cap. Don't sandbag and cheat the run just because you hate running.... Challenge yourself - it's the only way you will get better. Unless you have a injury that prevents you from running.... YOU ARE RUNNING... Hard time cap, if you DNF - no completing the WOD for completing sake...  Get uncomfortable and try harder next time.