4.08.2014

 In WOD

Warm Up

Jumprope 3 minutes

Dynamic Drills as a group

Workout of the Day

Every minute on the minute for 12 minutes of:

  • Odd – Deadlift x 7 @ 50% of 1RM
  • Even – Burpees x 10

Every minute on the minute for 12 minutes of:

  • Odd – 7 Push Press @ 60% of 1RM
  • Even – 15 Strokes Row

Every minute on the minute for 12 minutes of:

  • Odd – 10 Box Jumps/Step Down (24’/20′)
  • Even – 15 Medball Sit Ups (20/14)

-This is a 36 minute workout with no rest between the 3 circuits.  Focus on breathing while you work and maintaining  a sustainable pace.  

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