With a partner
A. 6 min to find Max S2OH (work from rack)
B. 2 RFT
40 deadlifts (245,155) *Non working partner in handstand hold
40 wallball (20,14) *Non working partner holds deadlift bar
40 pull ups *Non working partner hold plank
Today's WOD
Friday, December 6th
Deadlifts – 5×2 at 90%, 95%, 100%, 105%, 110% of 5RM
For those without a 5RM, drop 20% on each number
Ascending AMRAP 13 30 DU | 60 SU 1 Round of “Macho Man” 135/95 | 115/85 | 95/65 30 DU | 60 SU 2 Rounds of “Macho Man” 30 DU 3 rounds *Continue adding 1 round of macho man each round while DU stays the same* ** One round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Shoulder-to Overhead
We have an ascending AMRAP today in which only the rounds of “Macho Man” increase. We recommend two singles on the power clean, quick rest, then one power clean + 3 squats + 3 overheads in one go.
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