WOD 9/26/16

Intermediate

Strength:

Sumo deadlift – 5 x 5

Muscular Endurance:

8 Min EMOM –

10 Pullups

8 Renegade Rows (Single PU: push-up, row, row)

Metcon:

20 Min AMRAP –

5 Overhead lunge / side

8 Front Squat

15 Box jump

200 Meter run

Beginner 

Strength:

Sumo deadlift – 5 x 8

Muscular Endurance:

8 Min EMOM –

10 Pullups / inverted rows

8 Renegade Rows (Single PU: push-up, row, row)

Metcon:

20 Min AMRAP –

5 Overhead lunge / side

8 Front Squat

15 Box jump / step-ups

200 Meter run

*Modify lunges and squats with goblet movements as needed*