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10/12/2017-Workout of the Day

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 Warm-up: 3 Sets For Quality:
75-100 Single Unders

15 Sit-Ups
10 Deadlifts- Add Weight each Round
 

Strength:  Deadlift- TIMECAP: 15:00

85% x Max Reps x 1

WOD: For Time: TIMECAP: 22:00
Level 3/2/1
150/75 Double Unders or 300 Singles

50/40/30 Toes-to-Bar/Leg Raise/Knee Raise
50/40/30 Overhead Squats, 115/75, 75/55, 45/35
50/40/30 Box Jump Overs, 24/20, 20/16, 16/12
150/75 Double Unders or 300 Singles

Extra Work- Pick based on needs. 

A) Clean Pull + Power Clean + Clean

Build to Max

B)  Front Squat

85%x2x8
2:00 rest between sets