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wod

WOD…April 11th…Fun!

By 04/10/2014No Comments

Strength – Deadlift – 12 min. EMOTM of 5 reps at 60% of your 1 rep max.  Full lift with no dropping at the top.

WOD

5 RFT

12 – Box step up – 135/95#

200m run

1 rope climb

***bonus*** at the end of each round perform 2 ring/bar MU or 5 C2B pull-up

20 minute time cap…in order to do the bonus work you must first be able to do the workout as prescribed and still finish in the 20 min. time cap.

steve

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