30
Oct
WOD 10/30/15
Warm Up: 2 rounds of…
50 DU
10 BWRR
10 Squat Jumps
10 Push Press
Strength: Strict Press and Split Squat
A1: Strict Press: 2,1,2,1 Tempo
7-10 reps, 3,4 sets
A2: Split Squat: 2,1,2,1 Tempo
5-7 Reps each leg, 3-4 sets
WOD: 5 rounds for time of:
250 meter row
10 Box Jumps
10 Pull Ups
* Note time it takes to do each round
* Manditory rest period between rounds = length of time it took to complete the round you just finished.