A1. Week 2 Cycle 3/3- Take 25 minutes
Wendler Week 2 Deadlift
Warmup Sets: 5×40%, 5×50%, 5×60%
Work Sets: 3×70%, 3×80%, 3+x90% (plus set)
*Keep in mind all sets are in preparation for your max effort “plus set”

A2.  Romanian Deadlift- Percentages are based on your 1RM Backsquat

B. Team WOD: Teams of 3
20 Minute Amrap
Row 250 meters – sprint effort
Overhead walking lunge with plate 45/25lbs – max distance
Plate Press 45/25lbs – max effort

Wod Explained: Teams of 3 with each partner starting at a different station.  The rower is the pacer.  However long it takes that person to row 250 meters determines how long each person is at their respective stations.  The OH walking plate lunge is for max distance, and the plate press is our active rest station.  We are not counting reps on this one, just giving it our best effort to fill the time before moving back to the rower.

Your team score is 2 parts; total meters rowed and total distance lunged collectively.

C. Bonus- Optional
5 Sets: Max reps ring or box dips
Rest 2 minutes between rounds.

Maggie representing CFD in Sedona.  Squat gone wrong?

Maggie representing CFD in Sedona. Squat gone wrong?