9/8/15

9/8/15

  


MAIN WOD
1. Conditioning (start by :15)

EMOMx30:
Odd: 5 C2B + 10 Push ups + 15 Squats (Scale: 8 Squats)
Even: 15 Burpees (Scale: 8 Burpees)

2. Strength (start by :50)
Take 10 mins to find 5RM Deadlift

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LEVEL III:
1. Odd Object Conditioning (start by :15)

3 Rounds NOT for time
120′ heavy Double KB Waiter Carry (wall to wall x 2)
2 Forearm Roll Ups (5# plate) w/o breaking between the two (https://www.youtube.com/watch?v=mzClVnfKeuM)

2. Lower Body Pull (start by :30)
Deadlift 10-5-3-5-10 reps

3. 100 Rep Benchmark (start by :45)
100 Power Cleans for time, 95/65