WOD

092615

By September 25, 2015 No Comments

Happy Birthday Melanie Bradshaw!

Strength:

4 sets of 5 Front Squat @ 75%

Conditioning:
2 Rounds of :
Against a 3 minute running clock
5-10 Strict Pull-ups
200 Run
Max DB step-ups in remaining time (25/35#)

Against a 3 minute running clock
5-10 Strict Pull-ups
200 Run
Max Speed Skaters in remaining time

Against a 3 minute running clock
5-10 Strict Pull-ups
200 Run
Max DB Power Cleans in remaining time
(25/35#)

Result is total reps for each movement (step-ups,speed skater, power clean).

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