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WOD Nov 9th 2012

08 Nov WOD Nov 9th 2012

Posted at 21:47h in Endurance WOD, WOD by
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Warm Up: Run 400m, 30x push up, Run 400m, 30x Air squat
Strength: Work up to 3 RM Strict Press, then back it down 10kg and do 3 sets of 3 reps, then back it down another 10 and perform 1 set of max reps.

W.O.D.: Complete 21-15-9 reps of the following…
Deadlift (100/70)
Ring dips
Chest to bar pull ups

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