another 21-15-9
It’s not Fran, but it is Fran’s rep scheme.Β Today we’ll start will a 21-15-9 of deadlifts and running.Β A solid WOD on it’s own, it’ll also be a great warm up for finding a heavy triple with our deadlift after!Β At least today we’ll be sure everyone does enough warm up reps during strength…
WOD:
21-15-9
deadlifts (225/155)
run 400m
STR:
Deadlift
work up to a 3rm
WOD: 9:48 @105#
STR: 150#
WoD: 8:14 @ 195#
Str: 265#
That was a hella lot of deadlifts. On the bright side, the upper body feels great after this one!
WoD: 8:35 @ 185#
STR: 275#
Mel is a genius and really improved my deadlift form. Feels so much better!
WoD: 7:48 @ 165#
STR: 255#
Itβs hot today!