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WOD - Wednesday, 10/17/2018

WU:

3 RFQ:

15 Cal row

5 Burpee pull ups

20 Hollow Rocks

 

A. Strength: Deadlift (20:00)
3-5 x 10 @ 90% of your 10RM
If you didn’t hit your 10RM last week, hit it this week. If you have time left over you may hit 1-2 sets of 10 @90%.

B. Conditioning
For time:
50 KBs (70/53)
40 Cal Bike/Row
30 DB Steps Over Box (50s/35s)
20 Burpees C2B
10 Sandbag Cleans (100/70)

Time Cap: 13:00

Extra Credit: ARMS!
3-5 x
15 Alt. DB Curls AHAP
15 DB Skull Crushers
 

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