November 19, 2014

STRENGTH: 10 min, EMOM – 6 x barbell lunges, front rack position + 6 x barbell hop overs

WOD: For time,

500 m row

50 x wall balls 

50 x box jumps

50 x double unders

OLYWOD

STRENGTH: Deadlift

Heavy triples x 5 sets

Heavy doubles x 2 sets

WOD: 21-18-15-12-9-6-3

jerks

35 x double unders after each set