Monday 9/26/16 - This is Not a Fight

MAIN WOD
W: 400m Run
3 Rounds:
10 Goblet Walking Lunges
10 Kettlebell Swings, light
5 Broad Jumps
M-1: Pause Back Squat 8RM,
Then 3 Sets of 8 @ 90%
M-2: 21-15-9 For Time:
Wall Ball 20#/14# to 10'
Sumo Deadlift High Pull, 75#/55#
Box Jump 24"/20"
Push Press, 75#/55#
OPTIONS
Level 2:
21-15-9
Wall Ball 14#/10# to 10'
Sumo Deadlift High Pull 65#/45#
Box Jump 20"/18'
Push Press 65#/45#
Level 1:
21-15-9
Wall Ball 14#/10# to 9'
Sumo Deadlift High Pull 55#/35#
Step Ups 20"/18"
Push Press 55#/35#
FITNESS CLASS
F-1: Deadlift
1-1-1-1-1
F-2: 15:00 AMRAP
12 Pull Ups
12 Push Ups
200m Run
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