Tuesday– October 2, 2012

Workout of the Day

Complete 10 Rounds for time

3 Thrusters @ 135lbs(m)/95lbs(w)

5 Lateral Box Jumps 24″(m)/20(w)

9 V-Ups & 9 Bicycles

*Complete 1 20 yard down and back close step karaoke  between rounds

Post times to comments.

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Strength

L1

Deadlift

5RM(add 10lbs from last workout)

L2

Snatch

6 x 3 @ 65%

Bodyweight Overhead Squat

1 x Max Reps

Post WOD

Hamstring Hip Bridges

4 x 20

Lat Pull Down

4 x 20

Trunk

Side Archs

1 x 100