WOD 10/7/17


Strength: Deadlift/Lunges (stationary)
A) Deadlift 5*5*5RM.
B+C) Lunges 5*3*90% 5RM
D) Front Rack Lunges 5*3*90% 5RM

MetCon: “Fight Gone Bad”

3 Rounds, For Total Reps in 17 minutes

1 minute Wall Balls (20/12 lbs)

1 minute Sumo Deadlift High-Pulls (35/25kg)

1 minute Box Jumps (60/50cm)

1 minute Push Press (35/25kg)

1 minute Row

1 minute Rest

Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
*Ask coach for scaling options.