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