Wod Saturday 4/8/17

1. Warm-up

Coaches choice

2. Wod prep

Warm-up the dead lift to wod weight.

3. Wod

In & Out

3 Rounds for time

800 M Run
15 Deadlifts (225,155)
15 ring dips

Option 2:

800 M Run
15 Deadlifts (185,125)
15 ring dips or bar dips(Bands if needed)

Option 3:

400 M Run
10 Deadlifts (135,95)
10 Box dips

*Scale load as needed.
*Reps have been reduced to keep up the intesity of the work out.

4. Post wod

Roll Calves on Barbell for 4 minutes.

Intensity = results

Posted in WOD

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