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Tuesday 10/4 WoD

3
Oct

Tuesday 10/4 WoD

STRENGTH/SKILL:
Deadlift 8RM
(TIMECAP: 15:00)

CONDITIONING:
“Mr.Joshua”
5 Rounds For Time:
Run 400m
50 Sit-ups (30 GHD Sit-Ups for Adv Athletes only)
15 Deadlifts, 250#/160#
(TIMECAP: 25:00, TARGET INTENSITY: 9)

U.S. Navy Special Warfare Operator 1st Class (SEAL) Joshua Thomas Harris, 36, drowned during combat operations on Aug. 30, 2008, in Afghanistan. He is survived by his parents, Dr. Sam and Evelyn; brother, Ranchor; and twin sister, Kiki.

SCALING GUIDE
Situp/GHD:
SU/GHD1: If performing on GHD, only Advanced Athletes should perform this to full range of motion
SU/GHD2: If you can’t complete 50 reps in 2 minutes, scale reps to 30 reps
Deadlift: Athlete should be able to complete each round in no more than three sets with short breaks and good mechanics, preferably two sets.
DL1: Scale load accordingly

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