9 May WOD

Strength: 1×5 warmup, 1×5 @75%, 1×5@80%, 1×5@85% of 1rm deadlift
(R,B,W)

WOD:
(R,B,W)
Zembiec

5 rounds for time of:
11 back squats, 185/125
7 strict burpee pull-ups
400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

*scale accordingly for weight and movement

%d bloggers like this: