Wednesday

Strength Development:

 Single Leg Deadlifts 

5 sets @ 2 minutes

·    4 deadlifts/leg per set

·    With dumb-bells

Benchmark WOD

“Hope”

3 Rounds for Total Reps in 17 minutes:

·    1 minute Burpees

·    1 minute Power Snatches (RX 35/25 kg)

·    1 minute Box Jumps (RX 24”/20”)

·    1 minute Thrusters (RX 35/25 kg)

·    1 minute Chest-to-Bar Pull-ups

·    Rest 1 minute between rounds

This is like “Fight Gone Bad”

Good scores:

·    Beginner: 8+4+12+6+4=34

·    Intermediate: 10+6+14+8+6=44

·    Advanced: 15+10+18+12+12=67

·    Elite: 20+21+26+19+21=107