WOD for October 9, 2017


STRENGTH:

Tempo Deadlifts

5x3 Tempo Deadlifts

@30X1 Tempo

*3 seconds to the floor, 0 seconds on the floor, explode up, 1 second before next rep. Add weight as needed.

WOD:

“LLC WOD 4”

Fort Time

10 Deadlift

20 Double Unders

8 Deadlift

40 Double Unders

6 Deadlift

60 Double Unders

4 Deadlift

80 Double Unders

2 Deadlift

100 Double Unders

--10 minute timecap--

*L3 225/175

*L2 185/145; 20 DUs or 40 SUs

*L3 135/95; 40 SUs

Note: The entrance to the gym is located down the sidewalk to the right of the garage.

215B CHESTER AVENUE ATLANTA, GA 30316