10/19/15 Monday

Performance

A1. Deadlift @ 31X1; 4-6 reps x 4 sets, rest 45sec

A2. Dumbbell Shoulder Press w/ 1sec pause at top; 6-8 reps x 4 sets, rest 45sec

A3. Double-Under Practice; 45-60 seconds x 4 sets, rest 45sec

 

B. Three sets for times of:

250 Meter Row

20 Wall Balls (use ball that you can get 20 unbroken)

20 Kettlebell Swings 53/35lbs

Rest 3 minutes

*Goal is fastest sustainable times

 

Competition

Wod will be posted at gym