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