WOD FRIDAY 12/11/15

11 Dec

em>Friday December 10,192014
Hulk-Mode-Friday-300x300 (1)

Skill / Strength

Back Squat (5×5)
5-5-5-5-5

20 Min

WOD:

WOD#1- Option for those of us NOT coming in Tomorrow for the “mock” PowerX meet..

“Linda”…AKA, The three bars of death.

Deadlift RX= 1.1/2 x bodyweight / 1 x bodyweight
Bench Press RX= bodyweight / 3/4 bodyweight
Clean RX= 3/4 bodyweight

10-9-8-7-6-5-4-3-2-1- RFT (30- min cap)

WOD#2 Option for everyone else…

9- OverHead Squat RX = 135/95
7- Burpee
5- Box Hop RX= 30/24
3- Ring / Bar Muscle Up

5- RFT

Leave a Reply

Your email address will not be published. Required fields are marked *