For Monday morning:

WOD 121123:
Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

(335 + blue bands)

2) Bench Press: (285 base)
1X8 @ 70%, 205
1X5 @ 75%, 215
1X5 @ 80%, 235
1X3 @ 90%, 260
1X3 @ 95%, 270
1X3 @ 100%, 285
– based off heaviest set from 121116, rest 60-90 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24" (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35# (kb)
*Rest 1 minute.

Midline

5 min alternating BB TGU 95/65#

Notes: This should not be performed for max reps. Keep technique clean and move smoothly through each rep.