WOD – 07-28-14 Monday

Monday Monster Mash
 
0:00-10:00
21-15-9
Deadlift 225/155#
Box Jump  24/20″
 
10:00-20:00
1 Mile Run (Beginners complete 800m)
 
20:00-30:00
15-12-9
Front Squats 135/95#
Pull-Ups
 
*Score is total working time for all three wods. Use the same barbell for both movements and scale accordingly. You should be able to complete all of these workouts with enough time to rest between wods. These are designed to be all out efforts, it is more important to scale then to rx if you know it will take you over 10 minutes to complete any of these.*
 

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