Wednesday, August 17, 2016

 In WOD

Warm Up:  Complete 6 Minute AMRAP

5 Burpees

10 Box Jumps

10 Calorie Row

10 Wall Balls

Weightlifting:  Deadlift

Concentrate on the negative (down)

1 X 4 @ 80%

2 X 3 @ 85%

1 X 2 @ 90%

1 X 1 @ 95%

Gymnastics:  Max Effort Dips

WOD: 10 Minute AMRAP

2 Deadlifts (185/115)

20 Sit Ups

200 Meter Run

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