MONDAY 10-17-16

warm up 3X
100 m run
10 Goodmornings
10 Spiderman Push ups
10 Step ups
10 v-ups
STRENGTH
In 15 minutes or less, build to today’s “heavy”…
Deadlift x 5 reps

The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

WOD FOR TIME
200 m run
50 Box jumps
200 m run
75 Push Ups
200 m run
100 alt Lunges

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