WOD 9/13/16

Intermediate

Strength:                                               4 x 8

Deadlift

Muscular Endurance                         5 Rounds:

6 Pullups

10 Dips

Metcon:                                                  3 Rounds for max reps

40 sec work / 20 sec rest:

Jump Rope

Squat thrust

Wall ball

Russian twist (straight leg if poss)

Rest (full minute)

Beginner 

Strength:                                           5 x 10

Deadlift

Muscular Endurance                      5 Rounds:

6 Inverted rows

10 Dips

Core:                                                3 Rounds for max reps

30 sec work / 30 sec rest:

Jump Rope

Squat thrust

Wall ball

Russian twist (straight leg if poss)

Rest (full minute)