Wednesday –
A. Deadlift;
One set every 2 min for 10 min
10x50%
10x60%
6x70%
6x80%
4x85% of 1RM
B. WOD:
3 rounds;
45 sec on; 15 sec off x4 stations; one point per rep - for max reps
1. KB Swing [53/35#]
2. Kipping Handstand Push Ups or Push Press 75/53#
3. Box Jump [24/20"
4. Row for cal
rest 1min