December 19, 2017

​A. Deadlift 5-4-3-2-1-1-1-1-1
Within 20 minutes: Deadlift

1. Set 1 – 5 reps @ 50%
2. Set 2 – 4 reps @ 60%
3. Set 3 – 3 reps @ 70%
4. Set 4 – 2 reps @ 75%
5. Set 5 – 1 rep @ 80%
6. Set 6 – 1 rep @ 85%
7. Set 7 – 1 rep @ 90%
8. Set 8 – 1 rep @ 95%
9. Set 9 – 1 rep @ 100+%

Rest as needed

B. For Time: Pull-Ups
​For Time:

1. 50 Pull-Ups

Time Cap: 10 minutes
Coach's Notes:
starting with 5 burpees, complete pull ups AFAP stopping to do 5 burpees EMOM