WOD 11.04.17

SWOD - FITNESS

DEADLIFT 3X5 REST AS NEEDED SPLIT JERK 3X5 REST AS NEEDED

WORKOUT OF DAY - FITNESS

AMRAP 10 MIN 20 WALL BALL (16/14) 15 BURPEE BOX JUMP OVER (20) 200M RUN

SWOD - PERFORMANCE DEADLIFT 5-5-5-5-5 80% 1RM SPLIT JERK 5-5-5-5-5 80% 1RM

WORKOUT OF DAY - PERFORMANCE

AMRAP 10 MIN 20 WALL BALL (20/14) 15 BURPEE BOX JUMP OVER (24/20) 200M SANDBAG RUN

CASH OUT

3 ROUNDS 25 MEDBALL SIT-UPS 30" ARCH HOLD