Monday, October 10th, Workout Of The Day

Ocala's Gym

CrossFit Pinnacle

Workout Of The Day

Wendler Week 1

Dead lift

65% x5, 75% x5, 85% x5

If you don’t have your 1 rep max find it.

50- Air Squats

200 Meter Run With a Tire/Slam Ball/Bumper Plate

30- Pull Ups

200 Meter Run With a Tire/Slam Ball/ Bumper Plate

50- Sit ups

200 Meter Run With a Tire/Slam Ball/ Bumper Plate

30- Burpees

Buy out:

Make an entry of the weights you will use for the next month during the Wendler program in your WOD

journal. There is a sheet of percentages provided in each journal. The training max for

the deadlift and squat will be 15% less than actual 1 rep max. The training max for bench press and

shoulder press will be 10% less than the actual max.

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