Wednesday October 12th, 2016

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WOD
October 12th

Strength

Competitive
A1) Sumo Deadlift 20X1 8-8-8-8 @ 60%
A2) Bulgarian Split Squat 5×8

Fitness
A1) Sumo Deadlift 20X1 6-6-6-6 @ 65%
A2) Bulgarian Split Squat 5×8

Foundations
A1) Sumo Deadlift 5-5-5-5-5
A2) Bulgarian Split Squat 5×8

Met Con
5 Rounds For Time Of
AD 10 Cals / Row 12 Cals
10 Push Ups
10 Pull-ups

Tomorrow’s WOD

October 13th

Strength

Competitive
A1) Shoulder Press 8-8-8-8 @ 60%
A2) DB Row: 4xME

Fitness
A1) Shoulder Press 6-6-6-6 @ 65%
A2) DB Row: 4xME

Foundations
A1) Shoulder Press 5-5-5-5-5
A2) DB Row: 4xME

Met Con
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Balls #20/14
12 Burpees

Followed By:

In teams of two :

Max Cals Rowed in 12 Minutes
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