another 21-15-9


Nick | 07/16/2019 | 4

It’s not Fran, but it is Fran’s rep scheme.  Today we’ll start will a 21-15-9 of deadlifts and running.  A solid WOD on it’s own, it’ll also be a great warm up for finding a heavy triple with our deadlift after!  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


4 comments for “another 21-15-9

  1. Sue says:

    WOD: 9:48 @105#
    STR: 150#

  2. JoshMc says:

    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!

  3. BenB says:

    WoD: 8:35 @ 185#
    STR: 275#
    Mel is a genius and really improved my deadlift form. Feels so much better!

  4. Daniel S says:

    WoD: 7:48 @ 165#
    STR: 255#
    It’s hot today!

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