WOD 8.8.2014

Samm Stout and Gordon Marshall LOOOOOVE TTBs!

Samm Stout and Gordon Marshall LOOOOOVE TTBs!

Strength

Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)

Metcon

EMOM 8:
Odds: 100m Sprint
Evens: AMRAP Pushups

Scaled: If run takes 30 seconds or longer, do 2 Burpees.
RX: If run takes 26 seconds or longer, do 3 Burpees.
RX+: If run takes 23 seconds or longer, do 5 Burpees.

Score is total Pushups.

Cash Out

3×5 Weighted Chins or Single-Arm DB Row
Chins: Use 40%-50% of 1RM
Row: Find challenging weight for set of 5

Why I Kicked an Athlete Out of My Box

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