SWOD:
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest approx. 3 minutes between sets.
WOD:
FOR TIME:
25 Wallball Shots (20/14)
25 Box Jumps (Step Ups) (24”/20”)
20 Wallball Shots
20 Box Jumps
15 Wallball Shots
15 Box Jumps
10 Wallball Shots
10 Box Jumps
*Refer back to March 2nd 2016 and July 11 2016
