Blue Friday 10/14/16

Strength:
Deadlift
5-5-5-5-5 @ 75% of 1 RM

WOD:
EMOM for 12 min
Odd – 5 strict press @ 75% of 1 RM (from the floor)
Even – 30 double unders

 

Unloaded:
5 min AMRAP
6 burpees
40 ft bear crawl
6 goat baggers
40 ft bear crawl

2 min rest

5 min AMRAP
40 ft burpee broad jump
10 sit ups
40 ft run
10 supermans

2 min rest

5 min AMRAP
40 ft backward bear crawl
20 KB swings
40 backward bear crawl
20 air squats

*Score for rounds and reps

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Posted on October 15, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Blue Friday 10/14/16.

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