9/19/12 - WEDNESDAY

STRENGTH

Shoulder Press - 5,5,5RM

CONDITIONING

TEAM WOD

3 Rounds

DU - 100

AMRAP

20 lb Wall Ball - 10
Pull-up - 15

Notes: This is a 3 person Team WOD. Each person will do 3 rounds of 100 Double Unders. While person 1 does DU's, the other 2 people are doing AMRAP. Once person 1 finishes 1st round of DU, person 2 starts DU's, while person 1 and 3 do AMRAP, etc. Score is the total reps done in AMRAP.
If doing with only 2 people, do 150 DU's each round. If doing by yourself, do Buy-In of 150 DU, 10 min AMRAP, and Buy-Out of 150 DU.