Wednesday 8/5/2015

A.  Strength

Deadlift 

5 Rep Max

OH Squat 

Work to a heavy set of 3

Back Squat 

5x5 pause @ OH Squat weight

B.  Metcon 

Bad Bitch WOD 5 

8 min AMRAP

5,10,15,20,25,etc

KB Swings 53/35

Box Jumps 24/20

C.  Metcon  

 3 rounds

50 Double Unders

25 Wall Balls 20/14

10 Deadlifts 225/155

D.  Athletes choice 

  *Take 10 - 15 minutes to work a weakness of your choice.  This time can be used as a warm up or cool down to any of the sections listed above.