10/9/15 Friday

Performance

A1. Romanian Deadlift @ 3011; 6-8 reps x 3 sets, rest 60sec

A2. Turkish Get-Ups; 2/arm x 3 sets, rest 60sec

A3. Double-Unders or Du Practice; 60sec x 3 sets, rest 60sec

-or –

A. Take 15-20 minutes and build to today’s 1-RM Power Clean

 

B. For time:

Row 30 Calories

30 Burpees

30 Wall Balls

30 Kettlebell Swings

30 Dumbbell Push Press

Row 30 Calories

 

Competition

Wod will be posted at gym