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