Fri – 01/09/2014

WOD

Strength
A) Front Squat: 5×5 @ 75%
rest 60 sec
B) Ring Dips 5×7-10
rest 60 sec

Conditioning
4 Rounds for time (12 min cap):
10 Alt DB Snatch (45+/25+)
15 Push Press (115/75)
20 Squat Jumps (no weight)
Rx+ = HSPU

Extra
Deadlift: 5×5 all reps TNG @ 60%-70%

6 sprints (9 min cap):
10 Deadlift (weights ascend)
10 Lateral Box Jumps (24/20)
rest 30 sec between rounds
Men Weights: 135, 185, 245, 275, 315, 335
Women Weights: 95, 135, 165, 185, 205, 225

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