Vote today – Tue 11.08.16

 In W.O.D.

Vote day today, don’t forget!

Strength:  Deadlift 3-3-3-3-3

Conditioning: 3 rounds for time:
– 400m Run
– 20 Sumo Deadlifts (Performance: 225/155#, Fitness: 185/125#, Health: 135/95#)
– 10 Burpees

*Optional Strength
:  Wendler Week 1 Day 2:
Percantages are off your TRAINING MAX, which is 90% of your true max:
– Deadlift:
65% x 5
75% x 5
85% x 5+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)

This November, you can help educate men about prostate cancer by checking in on Facebook at The Compound Strength & Conditioning! We’re working with Causely and the Movember Foundation to make it happen. Remember to add #movember when you check in! For more information about this month’s charity, check out

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