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.