WOD

7/10/14

Strength: PP

Warm up:

1X5 @ 50%

rest 90 sec

1X3 @ 60%

rest 90 sec

1X3 @ 70%

rest 2 min

 

Then:

EMOM X 10 alternating minutes

1 X 3 PP @ 90% of 1 rm

10 WB 20/14

 

WOD:

5 RFT (15 min cap)

10 DL (135/95)

10 front rack lunge in place