WOD 2/17
A. 10:00 EMOM
Min 1 – 1 Deficit DL @ 80-90%
Min 2 – 5 Weighted Ring Dips (or progression)
*all sets across % or progression
B. Open 14.3
8:00 AMRAP
10 Deadlifts @ 135 / 95 / 65
15 box jumps –step ups allowed- @ 24 / 20
15 Deadlifts @ 185 / 135 / 95
15 box jumps (same)
20 Deadlifts @ 225 / 155 / 115
15 box jumps (same)
25 Deadlifts @ 275 / 185 / 135
15 box jumps (same)
30 Deadlifts @ 315 / 205 / 155
15 box jumps (same)
35 Deadlifts @ 365 / 225 / 185
15 box jumps (same)
*Total reps recorded
**Masters men 55+ the weights are: 95/135/185/225/275/315 and 20in box, Masters women 55+: 65/95/115/135/155/185 and a 20in box.
Scaling Guide: 55-130 reps