6.10.2016

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SWOD
Deadlifts
Add 10 pounds to previous 1-rep max then take 90%
then:
5@ 65%
5@ 75%
5+@ 85%

WOD:
2 Rounds
AMRAP 3 Minutes
16 Box Jumps 24/20
8 Toes 2 Bar
4 Deadlifts 275/185
2 Muscle ups
rest 2 minutes
AMRAP 3 Minutes
16 Kettle Bell Swings 53/35
8 C2B Pullups
4 Handstand Pushups
2 Muscle ups

METCON
5 Rounds
1 Minute on 15 second transition
Battle Ropes
Rowing
Wall Balls
Russian KB Swings
Pushups

Cashout
Ab killer

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