SWOD
Deadlift
5r @ 50%
5r @ 60%
5r @ 70%
4s 3r @ 85-90% 10r @ 70-75%
WOD
3 Rounds For Time
10 Burpee Box Jumps (24/20)
8 2-for-1 Wallball Shots or 15 Wallball Shots (20/14)
20 Double Unders
8 V-ups
Proudly Forging Elite Fitness in the US Forces Korea Community
SWOD
Deadlift
5r @ 50%
5r @ 60%
5r @ 70%
4s 3r @ 85-90% 10r @ 70-75%
WOD
3 Rounds For Time
10 Burpee Box Jumps (24/20)
8 2-for-1 Wallball Shots or 15 Wallball Shots (20/14)
20 Double Unders
8 V-ups
