Strength: 1×5@70%, 1×5@75%, 1×5@80% of 1rm deadlift (R,B,W)
WOD:
(R)
“Quarter Gone Bad”
Five rounds for total reps of:
135/95 pound Thruster, 15 seconds
Rest 45 Seconds
50/35 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Then
100 sit-ups for time
(B)
“Quarter Gone Bad”
Five rounds for total reps of:
135/115/95/75/65 pound Thruster, 15 seconds
Rest 45 Seconds
50/40/35/25/ pound Weighted pull-up or strict pull-up/or kip 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Then
100 sit-ups for time
“Quarter Gone Bad”
3 rounds for total reps of:
95/75/65/55/45 Thruster, 15 seconds
Rest 45 Seconds
Assisted pull-up/ring row 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds
Then
50 sit-ups for time
Indycrossfit 