WOD for October 19, 2016

STRENGTH:

Alternating EMOMx10

8 Overhead Lunges (115/75)

12 Burpee Over Bar

*Lunges are alternating and in place.

Rest Exactly 6:00 before WOD

WOD:

“Fast and Furious”

50 Deadlifts (115/75)

400m Run

30 DUs (:45 of Attempts)

20 Box Jumps (24/20)

10 Burpee Pullups

11:00 Cap

Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHESTER AVENUE ATLANTA, GA 30316