WOD Mon. Oct. 8

October 7th, 2012
by:

Basics Skillwork: Push-up (work on perfect plank position, especially when coming off bottom).
Level 1/2 Strength: Bench Press 1×12 @ 40-50%, 1×8 @ 50-60%, 5-5-5+
Level 1/2 Endurance: Run 1.5 miles (8 laps)

WOD
Level 1/2
(Split into pairs. One person counts, spots and motivates, while other does WOD.)

4 Rounds for time of:
150 Double-unders
15 Bench Press @ 40-50% of 1RM

Basics
4 Rounds for time of:
500 Singles
30 Hand-release push-ups

Cash Out
Level 2 – 50 GHD Sit-ups
Level 1 – 150 Wall Ball Sit-ups
Basics – 100 Sit-ups