9.16.2015

Thursday 09.17.15

5:30 AM WOD pow wow
THIS FRIDAY, 09/18 
there will be NO 6:30 PM WOD.
 
WOD
7 Rounds
7 deficit deadlifts (no weights greater than 275/185; focus on form)
15 sec hollow body between each round
--
2 mins on, 2 mins rest
5 rounds
1 muscle up (Scale = 3 CTB pullups)
10 OHS at 95/65 (or 5 OHS at 155/95)
7 wall balls (20/14; 10' target)
5 burpee box jumps (30"/24")

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