10/12/15 Monday

Performance

A. Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Deadlift x 6-8 reps (no dropping bar or bouncing weights)

Station 2 – Ring Rows x 10-12 reps with 1sec pause at top

Station 3 – Double-Unders or Double-Under Practice x 45sec

 

B. AMRAP in 10 minutes of:

10 Box Jumps

10 Alternating Dumbbell Snatches

10 Burpees

-or-

AMRAP in 10 minutes of:

10 Power Cleans (135/95 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

 

Competition

Wod will be posted at gym