WHITEBOARD BRIEF

– Strength: Today we are deloading from the deadlift and performing some unilateral work with the Barbell Single-Leg Romanian Deadlift. All sets will be challenging and you’ll likely need to keep these light.
– Metcon: Today’s Open WOD is a tough one that you can easily redline on. Shoot for singles on clean and jerks and break your T2B into manageable sets early.

STRENGTH

Single Leg Barbell RDL: 4 x 8-10 each. Rest 60s.
– Take 1-2 sets to warm-up then use one weight for all sets

CONDITIONING

“Open WOD 13.4”
AMRAP 7 of ascending reps:
Power Clean + S20H (135, 95)
T2B
6 PC + S20H
T2B
And so on continuing in this fashion..

L3: (115, 75)
L2: (96, 65) (Knee Lifts)
L1: (75, 55) (Abmat Sit-ups)
*Beginner: Sub DB Thrusters for Clean + Jerks
*Score = Total Reps

EXTRA CREDIT

Single Arm Farmer Carry x 5:00 Max 90 ft. Trips.