8/26/13 Monday

Performance

A1. Deadlift; 5 reps (aim for all sets within 90% of 5-RM) x 4 sets, 
Rest 20 seconds

A2. Box Jumps; 20 reps (as quickly as possible) x 4 sets, 
Rest 2 minutes

A3. Push Press; 3 reps x 4 sets, 
Rest 20 seconds

A4. Handstand Push-Ups; Max Reps x 4 sets, 
Rest 2 minutes

 

B. 
For max reps of:

20 seconds of Kettlebell Swings

10 seconds of Rest

20 seconds of Burpees

10 seconds of Rest

X 6 sets

 

Competition

Wod will be posted at gym