Wod Monday 8/22/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

5 x 3 dead lift work to a heavy 3 no misses

3.     Wod:

 Running Christine

3 rounds for time

  • 400m run
  • 12 Body weight deadlifts
  • 21 Box jumps (20,20)

Beginner:

3 rounds for time

  • 200m run
  • 6 deadlifts (scale load as needed)
  • 10 Box jumps (20,16)

Intermediate:

3 rounds for time

  • 400m run
  • 12 Deadlifts (65-75% of Body weight)
  • 21 Box jumps (20,20)

group

Sunday 9:30 crew!

 

 

 

Posted in WOD

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