WEDNESDAY OCT 22, 2014

STRENGTH

DEADLIFT  - % OF 1 RM

36% X 5---45% X 5 -- 54% X 5--- 60% X 5

CONDITIONING WOD

FOR TIME--RUN 800 METERS

REST 1 MINUTE

THEN  5 RFT

                        8 RING DIPS-- RX/ A=ASSISTED--I=ASSISTED

                10 DEADLFTS  RX/A=60% OF 1RM--I=55%

12 LATERAL SQUAT BAR JUMP

SCORE IS TIME FOR RUN AND TIME FOR ROUNDS= 2 TIMES