Tues., Sept. 26, 2017

WOD:

A.
Three sets of:

Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Z-Press x 8 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

CW: 185# DL, 25# Z Presses

LW: 105# DL, 15# Z Presses

B.
Complete as many rounds and reps as possible in 5 minutes of:

10 Dumbbell Push Press
15 Kettlebell Swings

CW: 4 Rds. (30# DB)
LW: 3 Rds. plus 10 DB PP (20# DB)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups Supines
10 Box Step-Ups with Dumbbells

CW: 5 Rds. plus 5 Supines

LW: 4 Rds. plus 5 Supines and 4 BSU's