WOD Saturday Deadlift & Donuts – BluPrint Fitness
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WOD Saturday Deadlift & Donuts

14
Oct

WOD Saturday Deadlift & Donuts

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

PT/TMC/Air Squat 3×10/10/10 (30s)

Partner Box Jump Ladder: 1×1-5 @ AC-20/24

Strength/Power

Deadlift (8/5/3/1/1/1/1 )

DL TEST: 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, IF Applicable 1@105+%

*2-4 Min Rest between heavy sets

*ALL PRETTY

Mobilize

15 McKenzie Press Ups

Foam Roll Glutes

Wall Stretch

Eat Donuts, Drink Coffee, Be Happy

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