WOD 05/12/17

 A2: 6 Minute AMRAP of:

12 USSR K.B. Swing (2/1.5 Pood)
10 Burpee
5 Strict Chin Up

A1: 3 RFQ of:

8 Each Renegade Row
8 Each Floor Press
8 Each 1 Arm Suitcase Deadlift

B: Bench Press – 5@70% + 5/5@80% + 5/5/5@90% TM

Base % off of Training Max= 1Rm X .85% of most recent 1Rm From 03/28/17. Take TM and multiply by corresponding %. @20X1; Rest 90-120 Between Sets

C: Weighted Pull-ups – 12 Minutes To Find A 5 Rm

@20X1; Rest as needed Between Sets -12 Minute Cap

D: Deadlift – 5@70% + 5/5@80% + 5/5/5@90% TM

Base % off of Training Max= 1Rm X .85% of most recent 1Rm

(if its been a long time since you have attempted a heavy single base your #’s off of 85% of your lifetime best Deadlift. Or take this time to build to a heavy single then use 85% of that and complete as much of the percentages from above.)

Take TM and multiply by corresponding %. @20X1; Rest 90-180 Seconds Between Sets