WEDNESDAY SEPT 2, 2015

STRENGTH

DEADLIFT(OFF 1RM)

54% X 5 -- 58% X 5 -- 68% X 5 -- 77% X 5

 

CONDITIONING WOD

FOR TIME(TIME CAP 22 MIN)

RUN    100-200-300-400-500

KB SINGS 50-40-30-20-10RX=55/35 A=45/25 I=35/18

START WITH THE RUN THEN KB SWINGS ALTERNATING MODALITIES

ANY KB SWINGS NOT COMPLETED ADD ONE SECOND PER MISSED REP TO TIME