WOD for May 30th 2017

Fitness
Strength:
4 sets of 8 Strict Press
then
4 sets of 12 Dumbbell Rows using a bench


WOD:
12 Minute Amrap
5 Deadlifts (225/185)
10 Box jumps (24"/20")
15 Calorie Row


Performance
Strength:
4 sets of
8 strict press
12 barbell bent over rows (22x1)


then
6 sets of 3 z-press


WOD:
12 Minute AMRAP
5 Deadlifts(315, 255)
10 Box Jumps (30", 24")
15 Calorie Row


Optional Conditioning
4 sets
800 meter run
90 second plank
rest 1 minute