1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

9.16.15 Friday WOD

September 15, 2016

Last week of this madness and then we will begin the deload phase!

Anyone interested in competing in War of the WODs this year OR would like to know a little more about it please email me at ryan@trainingvalley.com

Barbell 

Deadlifts – 12:00 minutes to get as many sets of 5 at 70-80% (by feel)

(Pounds on the bar * total number of reps in 12:00) if you get 10 sets of 5 then you did 50 reps. Multiply that by the weight on the bar. thats your tonnage.)

Conditioning 

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Burpees to 6″ Target

Box JUMP over (24/20″)

*20:00 min time cap

Extra Credit 

4 x 1:00 Center Plank, rest 1 min

 

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