WOD 1/11/16

Intermediate

Strength:

Romanian deadlift –

7 x 3 @ 80%

Muscular Endurance:

4 Rounds –

25 sec Handstand hold

25 sec Weighted plank

8 Dips

Metabolic conditioning:

10 Min AMRAP –

10 Burpees

15 Kettle bell swings

Beginner

Strength:

Romanian deadlift –

7 x 3 @ 80%

Muscular Endurance:

4 Rounds –

25 sec plyo-box pike hold

25 sec plank

8 Dips

Metabolic conditioning:

10 Min AMRAP –

8 Burpees

12 Kettle bell swings