WOD-
20:00 to build to a heavy 3 rep deadlift
Rest 5:00 then,
15:00 to build to a heavy 3 rep shoulder press
*Save these numbers for an upcoming lifting cycle and
stay tuned to the WOD blog for more details
SPRINT-
3 Rounds:
10 DB Clean and Jerk
1 Minute Bike for Calories
Rest 1 Minutes Between Rounds
Rest 3 Minutes, Then:
3 Rounds:
8 DB Strict Press
1 Minute Double Unders/Single Unders
Rest 1 Minute Between Rounds
Rest 3 Minutes, Then:
150 Second Cumulative L-Sit Hold
