Tuesday - WOD 17 - Everything in moderation

Group Warm up

Endurance:

800 Meter Run (1k row as sub)

At the 400 Meter mark do 20 squats

At the 800 Meter mark do 30 jump n jacks

Back to the 400 Meter mark do 20 squats

At the finish line do 30 jump n jacks

Empty Bar warm up

5 shrugs

5 high pulls

5 muscle cleans

5 behind the neck presses

WOD

DT (from the main site)

Five rounds of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps
*105 for Females RX
*115/75 Scaled
*95/65 novice

Compare to August 2014