WED09JAN2019

WOD

Strength
Deadlift: 70/5x5sets, not T&G

Conditioning
For Total Calories/Reps:
2 Min Bike for Cal
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min Bike for Cal
1 Min Double Unders
2 Min Row for Cal

2 Min Rest; then immediately into:
800M Run for Time

Extra

Strength
FS: 50/8, 60/8, 65/8x2sets
Plyo Work: 50ft Bounding Broad Jump after each set, soft/quiet feet

Skill
4 Rounds for Times, of 3-2-1:
Ring MU
DBall/Stone Over Shoulder (135/80)
90 Sec Rest

*2 min cap per round – Scale reps/movements as needed

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