WOD Friday, Sept.12,2014

Workout of the Day

Warm up

5 junkyard dogs

10 alternating side walking lunges

5 inch worms

10 box toe taps

Strength

Three sets of:

Romanian Deadlift x 8 reps @ 30X1

Rest 60 seconds

Ring Dips x Max Reps @ 20X1

Rest 60 seconds

WOD

For time:

Row 1000 Meters

135/95 lbs Hang Power Cleans x 30 reps

Wall Ball  x 50 reps