Purpose Gym
   

WOD for Thursday April 13, 2017

“I learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.”
~Nelson Mandela

Activation/Mobility

Warm Up:
12 banded good mornings
12 hip thrusters
12 db push presses
10 DB front squats

P: Deadlift 3×5@60, 70, 80%
No death set

Met Con:
5 rounds (18m Cap)
6 HSPU
10 Front Squat 135/95, 115/85, 95/65
250m Row

X: Deadlift 3×3@70, 80, 90%
Use 90% of 1Rm to establish above weights
Last set is max effort for reps death set

Accessory:
Box Squats 3×12@ 50%
Strict hanging leg raise 3×12 *adv try to hold 2-3 seconds at top

Met Con:
OTMEM 14m
E: 4 Broad jumps
O: 4 Push Jerks 75% of strict press 1Rm




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16131 Gothard St Suite L
Huntington Beach, CA 92647


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