Assault & Deads

Workout of the Day:
10x Touch & Go Deadlift @135/95
:10 Max AD Sprint
Ten Sets. Rest 1:1
** Record max wattage each round.
** Pair up for this WOD since we only have 3 AD bikes.
** There is no avoiding the Aerodyne…. muhahaha.
Advanced:
Strength:

Back Squat 1×3@75 1×3@80 1×3@85 2×3@90 1×3@80. Rest 2 minutes between sets
Push Press 3 Reps Every Minute for 3 Minutes (Try to add weight each minute)
Jerk Balance 4×3 Rest :45­:60 (this is for technique not load)
Condo:
AD to Hell
50­40­30­20­10 Calories. Rest 1:1 Rest 3 Minutes
Row to Hell
50­40­30­20­10 Calories. Rest 1:1

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