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Workout Of THE Day-4/12/2017

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WOD:

Part 1:

7 min EMOM
3 Push Press + 1 Push Jerk @ 75%

Part 2:

7 min AMRAP
7 Deadlift (95/65)
7 S2O
7 Burpee over Bar
–Rest 2 mins–
5 min AMRAP
5 Deadlift (135/95)
5 S2O
5 Burpee over Bar
–Rest 2 mins–
3 min AMRAP
3 Deadlift (185/125)
3 S2O
3 Burpee Over Bar
STRENGTH:
Part 1:
4×5 Rope pull ups + 4X8 DB Pull overs + 30 slider kick outs.
Part 2:
Bench Press 4X12 @ 54% 10 min Amrap 12/10 Cal Row + 10 Pull ups + 5 DB Push up/ row push up/ row

 

 

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