Looking for a fun event to compete in?  Register for SICFIT’s “SICest of the Southwest 4”  It goes down Dec 5th in Scottsdale.  Click the pic for more info.

S/S/S:

Deadlift

5×3

Increase weight ea set

With shorter rep range, should be able to go heavier than what was used in the 3×5 week.

WOD:

For Time:

Round 1:

5-4-3-2-1 of

C&J (175/125)

Box jump 30/24

Round 2:

5-4-3-2-1

C&J (155/105)

Box jump 30/24

Round 3:

5-4-3-2-1

C&J (135/95)

Box jump 30/24

3 Separate “5!” WODs all rolled into one, but with descending C&J weight. Have weights pre-staged to strip easily.

Scaling Options:

Start at 75% of 1RM C&J –  drop down 10% ea round

BJ – 24/20

X-tra:

Every minute, on the minute, for 15 minutes:

Minute 1 – 2-6 Unbroken Muscle-Ups

Minute 2 – 15-20 Yd Handstand Walk

Minute 3 – 45 second HS Hold

On HS Walks, if you can’t do 15-20 yds, go 15-20 feet. For the hold, try going freestanding. If you can’t do that, go against a wall.