WOD 12/21/17

 

Intermediate

Strength:

Romanian deadlift –

4 x 8 @ 25-30%

Muscular Endurance:

4 Rounds –

8 Push jerks

8 Supinated pull-ups

Metabolic Conditioning:

3 Rounds with a battle rope–

Alternating spirals x 25 sec

Upper cuts x 25 sec

Jumping jacks x 25 sec

Squat thrust slams x 25 sec

Beginner

Strength:

Romanian kettlebell deadlift –

4 x 8 @ 20%

Muscular Endurance:

4 Rounds –

8 Push presses

8 Supinated inverted rows

Metabolic Conditioning:

3 Rounds with a battle rope–

Alternating spirals x 25 sec

Upper cuts x 25 sec

Jumping jacks x 25 sec

Squat thrust slams x 25 sec