WEDNESDAY OCT 7, 2015

STRENGTH

DEAD LIFT    (ADD 10 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

FOR TIME(16 MIN TIME CAP)

ROW   1600 METERS

THEN 3 ROUNDS

10 KB/DB 1 ARM SNATCH RX=55/35 A=45/30 I=35/25

15 DEAD LIFT RX=185/130 A=165/115 I=145/100

30 LATERAL BAR JUMPS RX/A/I=LATERAL 2 FOOT JUMP AND LAND

ANY REPS NOT COMPLETED ADD 1 SEC PER REP TO SCORE

5 SNATCHES PER ARM AND ALL 5 NEED TO BE COMPLETED BEFORE SWITCHING ARMS

DEAD LIFT GUIDE =50%