WOD 09.30.2015 Wednesday

Strength

Deadlift – 5 x 5, Every 3 Minutes

Optional Strength
Press – 5 Rep Max, 95% x 5, 90% x 5

WOD

:90 on/:30 off x 12 Alternating rounds of:

  • Calorie Row
  • AMRAP of 10 Box Jump Overs, 24″/20″ + 10 Chest-to-Bars

Option 1 = lower box height to jump
Option 2 = step up and over, 24″/20″
Option 3 = 30 Double Unders or 60 Singles

Extra Credit

400 meter Farmer Carry, 32 kg/24 kg kbs