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WOD

Friday, October 14 2016


WOD

Strength
Push Press: 5 sets of 3 working to heavy set

Conditioning
AMRAP in 2:
10 Burpees over Bar
10 Deadlifts (155/105)

Rest 2 min

AMRAP in 3:
12 Burpees over Bar
8 Deadlifts (185/125)

Rest 2 min

AMRAP in 4:
14 Burpees over Bar
6 Deadlifts (225/155)

Rest 2 min

AMRAP in 5:
16 Burpees over Bar
4 Deadlifts (275/185)
*Scale DL weight so escalating weights are doable, and sets can be unbroken.

EXTRA

Strength
FS: 12 min. to find 7 rep max - first 2 reps have 1 sec. pause at bottom

Skill
4 sets - 50 ft. HS walk
*every 10 ft. Stop for 2 sec count and continue