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WOD for Thursday March 13th

By 13th March 2014No Comments

Warm Up: Warm up: world war z
Then 3 rounds of
Bear crawl(up and back)
10 oh squats PVC
10 burpees
10 ring dips

Strength: EMOM for 10mins Deadlift x1 @95% of 1rm

Accessory: 5-4-3-2-1 WTD press ups

Or take 15mins to build to a 1rm sh press
Using the rep range of 5-4-3-2-1 taking full recovery between sets

Conditioning: WOD
Tabata format-
Box jumps
Power cleans 40/20
Stoh 40/20

Score is total reps in 16 mins


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