WOD Jan 3rd 2012

WOD Jan 3rd 2012

Warm Up: 3 Rounds: Run 200m, 10x push ups, 15x sit ups, stretch or dynamic movement of your choice.

Strength: Back Squat: 3x 65%, 3x 75%, 3+ x 85%
*Percentages are taken off of your 1 RM, and the last set is a burn out set. If you do not know what your 1 RM Back squat is, find that as your warm up.

WOD: For time:

15-12-9-6-3 Deadlift (60-70% of 1 rm)

15-15-15-15-15 Box jump (24/20)

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