9/23/13

omair2

SKILL:

Deadlifts – 2 reps every 30 second for 5 minutes at 75%. Stay the same or add weight if feeling good.

WOD:

BATTLE OF THE BOXES “SQUAT-TEMBER”

10 Burpee Box Jumps (24/20) RX & Scaled
20 Kettlebell Swings (70/55)RX (55/35)Scaled
30 Back Squats (135/95)RX (95/65)Scaled
-400m Run-
10 Push Press (135/95)RX (95/65)Scaled
20 Front Squats (135/95)RX (95/65)Scaled
30 Sit Ups with Dumbbell* (30/20)RX (25/15)Scaled
-400m Run-
10 Overhead Squats (135/95)RX (95/65)Scaled
20 Pull Ups (10 Scaled)
30 Double Unders (scaled has the option of 90 singles)

-400m Run-

*Dumbbell touches above head and below feet
Bar starts on the ground

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8 thoughts on “9/23/13”

  1. DL- 10@315 10@335
    18:24 scaled on the WOD not the greatest time but BB squats in a WOD are a huge weakness for me so I’ll take it. Hope everyone enjoyed the workout!

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