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Lucky 7

in Fitness, Workout of The Day

WOD:

A.
Deadlift x 3 Reps (with PERFECT posture and mechanics) @ 20X0 Tempo
* Set 1 – 50% of Possible 3-RM x 5 Reps
* Set 2 – 75% of Possible 3-RM x 3 Reps
* Set 3 – 85% of Possible 3-RM x 2 Reps
* Set 4 – 90-95% of Possible 3-RM x 1 Rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 Weight for 3-RM
* * Rest exactly 3 minutes between lifts.

B.
“Lucky Sevens”
Complete as many rounds and reps as possible in 7 minutes of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

*photo courtesy of Emily Scher Goodman