White Oak WOD:
Deadlift 6-6-6-6-6
Then:
“Tabata”
Double-Unders
Overhead Walking Lunges
Handstand Pushups
Box Jumps
:20 on, :10 off for 8 rounds.
Downtown WOD:
Barbell bench press: Warm up with 2 sets of 6-8 reps with light weight, then 3 rounds:
Max rep barbell bench press (55-60% 1 RM)
Rest 2 minutes
Work Capacity: Complete the following for time:
Row 1,000m
30x squat snatch (95#/65#)
50x pull ups
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