WOD 12/3/18

 

Intermediate

Strength:

5 Rounds –

4 Deadlifts @ 70%

4 Floor presses @ 75%

Muscular Endurance:

4 Rounds –

8 Chops / side (heavy)

8 Barbell sit-ups with feet anchored

Suitcase carry x 90 ft / side

Metabolic Conditioning:

6 Rounds –

8 Power cleans

8 Front squats

8 Lateral burpee bar overs

Advanced complete squat cleans

Beginner

Strength:

5 Rounds –

6 Deadlifts

6 Floor presses

Muscular Endurance:

4 Rounds –

8 Chops / side (heavy)

8 Med ball sit-ups with feet anchored

Suitcase carry x 90 ft / side

Metabolic Conditioning:

6 Rounds –

10 Kettlebell high pulls

8 Front squats

8 Lateral burpee bar overs

Complete barbell high pulls if you are able