Friday 1/6/17 - Around the Clock

MAIN WOD
W: 3 Rounds 8 Deadlifts @ X131 Tempo 8-12 Pushups 8 Squat + Broad Jump
*Build weight on DL each Round M-1: Deadlift 5-5-5,
Then 2 Down Sets of 5 M-2: 7:00 AMRAP 5 Ring Dips 10 Calorie Row 15 Box Jump Overs, 24"/20" --Rest 4:00-- 7:00 AMRAP 5 Ring Dips 10 Deadlifts, 185#/125# 15 Wall Ball, 20# to 10'/14# to 9'
OPTIONS
Level 2
7:00 AMRAP 5 Box Dips 10 Calorie Row 15 Box Jump Overs 20/18 --Rest 4:00-- 7:00 AMRAP 5 Box Dips 10 Deadlifts 155/105 15 Wall Ball 14/10
Level 1
7:00 AMRAP 5 Push Ups 10 Calorie Row 15 Box Step Overs --Rest 4:00-- 7:00 AMRAP 5 Push Ups 10 Deadlifts 125/85 15 Wall Ball 10/8
Level 1 Fitness
F-1: Deadlift
EMOM 10: 5 Reps
F-2: 7:00 AMRAP
5 Push ups
10 Calorie Bike
-Rest 4:00-
7:00 AMRAP
5 Push Ups
15 Wall Ball Shots
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