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.