Workout for 11-14-16

Weightlifting/Gymnastics Condition, Short-Mid Duration

“Vidit A”
 6 rounds for time:
 11 pull-ups
 11 deadlifts

RX load for deadlifts: 225/155
SC load for deadlifts: 50% 1RM

Upon completion of this workout, check time, adjust weights for Move Up, then go

Weightlifting Conditioning, Short-Mid Duration

“Vidit B”
 6 rounds for time:
 11 hang power cleans
 11 shoulder-to-overhead

RX load for HPC/SO: 135/95
SC load for HPC/SO: 50% of least

After-Hour Accessory Exercise

Midline A: Accumulate 50 GHD sit-ups. Do weighted if able.
Midline B: Accumulate 50 GHD back extensions. Do weighted if able

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After class: Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before class: Get empty bar for warmup; calculate 50% of DL, HPC & Push Press/Push Jerk