9/23 WOD: Power jacks

Endurance, Tournaments and the Paleo Diet. 

Reminder that we are meeting at Hart Park tomorrow morning, in the parking lot on the south end of the stadium. I will post an update on the schedule and/or on Facebook/Twitter if we have to do the WOD in the gym due to weather, etc. Otherwise, just meet there. The burpee penalty is still in effect if you’re late! 🙂

Individual Warm-up: Plank holds

Warm-Up: BWU

Strength: Deadlift, 1) 5 x 40%, 2) 5 x 50%, 3) 5+ x 60%.

WOD: 3 Rounds of

40 mountain climbers, 30 power jacks, 20 toes to bar, 10 deadlifts (185/125), 5 wall climbs

Recovery: Scorpion, supine, banded shoulder