20190121

Sherri and Barb putting in work for an awesome cause at this weekend’s Humana Rock n’ Roll AZ Marathon.  Nice work ladies, and than you for reppin’ #BeastModeAbby

 

WOD:

For Time:

21-15-9

Deadlift (135/95)

Shoulder to OH (95/65)

-Rest 3:00-

15-12-9

Deadlift (155/105)

Shoulder to OH (115/75)

-Rest 3:00-

12-9-6

Deadlift (185/125)

Shoulder to OH (135/95)

 

Most likely the limiting factor will be the shoulder to OH.  Should you need to scale, think of this when picking the weight; for the 21-15-9, the S2OH weight should be something you could do 2+ reps unbroken if fresh, the 15-12-9 weight should be something you could do 20+ unbroken if fresh, and the 12-9-6 S2OH, should be something you could do 15+ reps unbroken if fresh.

 

Scaling Options:

Bar weight -> as needed.  Still should see three jumps in weight

 

Cool Down:

20 slow & controlled back extensions

 

Banded Bully Stretch – 2 min per side

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