Monday, Sept. 19, 2012
111912 WOD
A. Strength
Back squat – week 8
B. Metcon
In 1:30
5 dead-hang pull-ups
10 dumbbell thrusters
AMRAP box jumps (24/20)
Complete five rounds, resting 1:00 between each. Score is box jump total.
C. Cash out
3 x 15 weighted hip bridges
PROGRAMMING NOTE: Because this is your final, and possibly heaviest, week of strength work, we are not posting recommended loads for the metcons. Choose your metcon weight based on how you feel, remembering to prioritize your lifts.