Workout of the Day (WOD)

MONDAY 140414

Our first 16 week strength cycle is coming to an end.  Time to find those 1RMs.  During the next two weeks I need you all to be aggressive but safe when working up to that 1RM.

CONDITIONING:

Run or Row followed by press technique work.  

STRENGTH:

Press 1-1-1-1-1-1-1 work up a 1RM.

WORK CAPACITY:

In front of a clock set for 12 minutes:
1 minute of box jumps (30in/24in)
1 minute of sumo deadlift high-pulls (115lbs/85lbs)
2 minutes of box jumps 
2 minutes of sumo deadlift high-pulls
3 minutes of box jumps
3 minutes of sumo deadlift high-pulls

Score total number of box jumps and SDLHPs

SATURDAY 140412

"Justin"

30-20-10 Rep rounds for time:

Body weight Back Squat

Body weight Bench Press

Strict Pull-ups

U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations.