Monday, June 12, 2017
“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” – Colin Powell
061217 WOD
A. Warm-up: Coach’s choice
B. Deadlift
Take 12:00 to build to a challenging set of three
C. Two rounds for time:
12 deadlifts (75% of 3 RM from above)
12 box jumps (24/20)
9 deadlifts
9 box jumps
6 deadlifts
6 box jumps
Run 200 meters
Rest 2:00 between rounds
>>On-ramp
Two rounds for time:
12 kettlebell deadlifts
12 box jumps or step-ups
9 kettlebell deadlifts
9 box jumps or step-ups
6 kettlebell deadlifts
6 box jumps or step-ups
Run 100-200 meters
Rest 2:00 between rounds
Strength and workout by: CF Fremont