10.10.2013

SWOD

Front Squats

3 @ 70%

3@ 80%

3@ 90%

Pre-WOD Record

500 Meter row for time.

WOD – The Festivus Games WOD #3

3.Strong & Fast

15 Deadlifts M/F 225#/135 (intermediate)  
135#/95 (novice)

800m run

15 Deadlifts
***10 min time cap
*The athlete will begin from a standing position in front of his/her bar
*Deadlift standard-Each rep must come from the ground and must reach full lock out with the knees and hips with the shoulders behind the bar.
*seconds will be added to the score for incomplete reps
**The run is scored as 1 rep

Post WOD record (time permitting)

Double Under Max

Leave a Reply

Your email address will not be published. Required fields are marked *