10-30-2013

Warm up

200m run

200m backward run

3 Rounds of Cindy

Skill

Plank Holds

work on solid core control

Strength

DEADLIFT Ladder:

Male: 95x5, 115x5, 135x5, 165x5, 175x5, 195x3, 225x3, 245x3, 265x3, 275x3, 285x3, 305x3, 315x3, 335x3, 355x3, 375x3

Female: 65x5 75x5, 95x5, 115x3, 125x3, 135x3,  155x3, 165x3,  175x3, 185x3, 195x3, 205x3, 225x3

Select any five sequential sets. If the fifth set is not completed repeat first set twice. DO NOT MISS REPS.

WOD

15-12-9

Front Squats 165/115

Jerk

15 Min Cap

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