Monday WOD – 050514

Full details of our next template will be up tomorrow…long day today! But just an FYI, for our Meathead strength lifts, all your percentages will be based off a TRAINING MAX, which means 90% of your 1RM.

Schedule Update: 6am and 7am are CANCELED!! Rest!

WORKOUT OF THE DAY

Fitness
1. Power Clean: Work to a 5rm (non-T&G, reset quickly after drop)

2. Metcon

For time:
200m Run
20 Medicine Ball Sit-ups 20/14#
30 Shoulder Touches
10 Strict Pull-ups
200m Run
10 Strict Pull-ups
30 Shoulder Touches
20 Medicine Ball Sit-ups 20/14#
200m Run

Performance
1. Power Clean: Work to a 5rm (non-T&G, reset quickly after drop)

2. Deadlift: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

3. Metcon
200m Run
30 GHD Sit-ups
50′ HS Walk
5 Rope Climbs 15′
200m Run
5 Rope Climbs 15′
50′ HS Walk
30 GHD Sit-ups
200m Run

4A. 3X10 Bent Row – heaviest possible, rest 60 sec.
4B. 3X10 Weighted GHR – heaviest possible, rest 60 sec.