WOD Mon. Dec. 10

December 9th, 2012
by:

Basics Skillwork: Lunges with weight (walking or in place)
Level 1/2 Strength: Back Squat 2×10 @ 45-55%, 3-3-3+
Level 1/2 Endurance: Row 500m, 100 D/U, Row 500m

WOD
Level 1/2
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps, 24″/20″ box
95/65 pound barbell Overhead lunge, 12 steps (walking or in place)

Basics
Complete as many rounds as possible in 15 minutes of:
8 Dips
10 Box jumps, 24″/20″ box
45/30 pound barbell weighted lunge, 12 steps (walking or in place)