Wednesday: 102616 (1-3)

Posted: October 23, 2016 in WOD

Warm-up:

Strength: (Pick One) Work up to @9 RPE
Barbell Row
Block Pull:
Deadlift:
Deficit Pull:
Pendlay Row:

MetCon: (Pick one from each group)
4 Rounds:

1. 90% of above Strength Exercise
2. Gymnastic: (Pick One) Work up to @8 RPE
Air Squat:
Box Jump:
Lunge:
Pistol:
3. 400m Run

Comments
  1. Paulo Santos says:

    Strength:
    Deadlift: 315×4 @9 RPE (+1 from last time)

    MetCon:
    4 RFT:

    5 Deadlift (280#)
    12 Jumping Air Squat
    400m Run

    14:42 minutes

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