3.8.2017

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November 6, 2020

WOD4 Minute AMRAP8 Deadlifts 185/12510 Wall Balls 20/14

2 Minute Rest

4 Minute AMRAP8 Deadlifts 205/13510 Wall Balls 20/14

2 Minute Rest

4 Minute AMRAP8 Deadlifts 225/15510 Wall Balls 20/14

SWOD8 Minute EMOMEven Minute - 20 KB Swings 53/35Odd Minute - 20 Situps

METCONWarm-up: 500 m row then 2 sets of 10 air squats, 10 jump squats, 10 push-ups, 5 pull-upsLadder Down (begin with 10 reps of each, then 9 reps of each, 8 reps of each, etc.)1. Push-ups2. Squats3. Pull-ups4. 10 cal row (this one stays the same every round)

Cash-out: For time ( 10 minutes as time permits) 10 KB Swings, 30 double unders, 100 m run (run back and forth 2 times)

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