Wednesday

Strength : Deadlift(Use Wendler Week 4)
1. 40% RM x 5
2. 50% RM x 5
3. 60% RM x 5

Tech : Ring Dips

WOD : For time
400 m run
21 Strict Pull-ups
21 SDHP
400 m run
15 Strict Pull-ups
15 SDHP
400 m run
12 Strict Pull-ups
12 SDHP
400 m run
9 Strict Pull-ups
9 SDHP
400 m run
6 Strict Pull-ups
6 SDHP

*Strict Pull-ups : Full extension at bottom of movement, chin over bar at top
*SDHP : use 75/55 lbs