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Thursday Jan 7th WOD

Strength: Bench Press

3x10


Bicep Curl 3x10

Tricep Ext 3 x 10


Conditioning: (20min cap)

This workout is 4 sets with a minute rest between each.

Each Set is 4 Rounds of: 4 Deadlifts (205/135)(185/125) 5 Burpee Box Jump Overs After 4 Rounds of 4 deadlift + 5 burpees, you Rest 1 Minute Complete 4 Total Sets .

1 Set = 4 Deadlifts 5 Burpee Box Jumps 4 Deadlifts 5 Burpee Box Jumps 4 Deadlifts 5 Burpee Box Jumps 4 Deadlifts 5 Burpee Box Jumps



Each "round" should take :45-1:00


Goal per set = 3-4 min

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